Hammer Curl: how to do it right
In short: The hammer curl is an isolation movement that targets the brachialis and the brachioradialis, with peak load at mid-range.
How to do it, step by step
- 1Standing or seated, elbows tight against the torso, dumbbells in a neutral grip, arms straight at your sides.
- 2Bend the elbows while keeping your palms facing each other, without turning the wrists.
- 3Curl up until the forearm is close to vertical, without swinging.
- 4Return under control during the lengthening phase, elbows still fixed.
- 5Continuous rhythm, no jerking or dead time at the top or bottom.
The mistake to avoid
Don't bend your wrist, keep your forearm neutral.
Other common mistakes
- Swinging the torso to throw the weight up: lock your abs and back to isolate the elbow flexors.
- Turning the wrists toward supination as you curl: keep the grip strictly neutral to target the brachialis.
- Letting the elbows drift forward: keep them fixed against the torso for clean work.
- Loading too heavy and shortening the range: reduce the load to cover the full range, especially mid-range.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
The brachialis (under the biceps) is the prime mover, heavily worked with a neutral grip. The brachioradialis of the forearm is strongly engaged thanks to the hammer grip. The biceps brachii takes part but less than in a classic curl, because the neutral grip puts it at a disadvantage.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Standing Dumbbell Hammer Curl ›
- Zottman Curl ›
- Straight Barbell Curl ›
- Standing EZ-Bar Curl ›
- Standing Dumbbell Biceps Curl ›
Frequently asked questions
How do I do this exercise?
Standing or seated, elbows tight against the torso, dumbbells in a neutral grip (thumb up), arms straight at your sides. Bend the elbows while keeping your palms facing each other, without turning the wrists, until the forearm is close to vertical. Return under control, elbows still fixed.
How far up should I go?
The tension is highest at mid-range, forearm horizontal: that's where the lever arm is longest, so don't rush this zone, slow down there. Curl up until the forearm is close to vertical, lower with your arms almost straight. Use the full range you can control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel the brachialis and the forearm working, the neutral grip shifts the load toward them. Focus your attention on the middle of the range and think of crushing a mental pause at horizontal, without actually stopping. If you feel nothing, reduce the load and slow down.
How fast should I do the movement?
Slow the lowering over 2 to 3 seconds, then curl up firmly but under control. Continuous rhythm, with no jerking or dead time at the top or bottom. It's the braking that builds the brachialis, not speed.
How do I breathe?
Breathe in on the way down, breathe out on the way up during the effort. Keep a light, constant ab brace to stabilize the torso and prevent any parasitic swinging.