Hammer Curl

PullDB

Dumbbell curl performed with a neutral (palms-facing-each-other) grip throughout, shifting emphasis onto the brachioradialis and brachialis rather than the biceps brachii proper.

Demo: Athlean-X

Sets

3

Reps

10-12

Rest

1 min

Contraindications

None significant; often recommended as a lower-strain alternative to the standard barbell curl for those with wrist discomfort.

Setup

Stand holding a dumbbell in each hand with a neutral grip, arms at the sides, elbows tucked in.

Execution

  1. 1Keep the palms facing each other throughout the entire rep — no rotation
  2. 2Curl the dumbbell straight up, elbow pinned to the side
  3. 3Squeeze at the top
  4. 4Lower under control back to full extension

Key cues

  • Neutral grip stays neutral the whole rep, no rotating
  • Elbow stays fixed, only the forearm swings
  • No shoulder swing to cheat the weight up
  • Full stretch at the bottom

Common faults

  • Rotating the wrist mid-rep, accidentally turning it into a standard curl
  • Using momentum from the shoulders instead of strict elbow flexion
  • Elbow drifting forward away from the torso
  • Uneven reps between the two arms when curling simultaneously

Tweaks

  • Cross-body hammer curl variant for a different resistance curve
  • Alternate arms instead of curling simultaneously
  • Seated version to remove lower body momentum

Regressions

Band Curl

Progressions

Cross-Body Hammer Curl

Muscles

Primary: Brachialis, Brachioradialis

Secondary: Biceps Brachii, Forearms

Notes

ExRx.net's own forum notes standing barbell curls remain superior for pure biceps brachii size if that is the specific target, since the hammer curl shifts more work to the brachioradialis/brachialis.

Sources

Attribution: ExRx.net / Classical Bodybuilding Canon