Hammer Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand tall with feet shoulder-width apart, holding dumbbells at your sides with a neutral grip where palms face each other.
• Keep your elbows pinned close to your torso and pull your shoulders back and down.
• Flex your elbows to curl the weights upward without letting your upper arms drift forward.
• Squeeze your biceps and brachialis at the top of the movement, then slowly lower the dumbbells back to the starting position.

Common mistakes

• Swinging the body or using momentum from the hips to lift the dumbbells.
• Allowing the elbows to drift forward or flare outward during the curl.
• Failing to complete the full range of motion by not fully extending the arms at the bottom.

Frequently asked questions

Which muscles are primarily targeted by the hammer curl?

The hammer curl primarily targets the biceps brachii, the brachialis, and the brachioradialis muscle of the forearm.

How does the grip in a hammer curl differ from a standard bicep curl?

A hammer curl uses a neutral grip with palms facing each other, whereas a standard bicep curl uses a supinated grip with palms facing upward.

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