Hammer Curl


  • Hold a pair of dumbbells in a neutral grip (palms facing each other), arms hanging by your sides.
  • Lift the dumbbells with control, by flexing your elbows.
  • Don’t let your upper arms travel back during the curl. Keep them at your sides or move them slightly forward.
  • Reverse the movement and lower the dumbbells back to the starting position.


The hammer curl is a variation of the classic dumbbell curl, where you hold the dumbbells in a neutral grip. That places brachioradialis in a stronger position, and can likely lead to an increased training effect of this muscle.

For the best training effect on your arm flexors (i.e. biceps) you should probably maintain a strict form, where your muscles are under constant tension. To accomplish this, you could try to avoid letting your elbows travel backwards during the lift, and also keep tension in the muscles in the bottom position.

Muscles Worked


  • Biceps

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Text and graphics from the StrengthLog app.