Hammer CurlsMuscles Worked
Hammer curls work your biceps, and the neutral, palms-in grip shifts extra work to the brachialis under the biceps and the brachioradialis along the top of the forearm. That mix is why they build thickness through the whole arm, not just the biceps peak.
PrimaryBiceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Stand tall with a dumbbell in each hand, arms hanging at your sides and palms facing your thighs.
- Keep your elbows close to your ribs and brace your midsection so your torso stays still.
- Curl one or both dumbbells up, keeping your thumbs pointing toward the ceiling the whole way.
- Stop when your forearm is near vertical and the dumbbell is close to the front of your shoulder, then squeeze for a moment.
- Lower under control until your arm is fully straight before starting the next rep.
Form tips
- Keep your palms facing in throughout; letting the wrist rotate turns it into a regular curl.
- If you have to lean back or swing to finish the rep, the weight is too heavy.
Why it made the list
No. 3 of 12
Best Bicep Exercises
Targets the brachialis and brachioradialis alongside the bicep. Builds arm thickness. Neutral grip is easy on the wrists.
More bicep exercises
See it on your own body map
Log your Hammer Curls sets in KasMaker and watch your biceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
