Hammer Curl Exercise: A Complete Guide

The hammer curl is a highly effective bicep exercise that targets the brachialis and brachioradialis, which are crucial muscles for building arm strength and size. Unlike traditional bicep curls, which emphasize the biceps brachii, hammer curls involve a neutral grip (palms facing inward), leading to better forearm activation and overall arm development.

If you want bigger, stronger, and more defined arms, incorporating hammer curls into your workout routine is a must. In this guide, we’ll cover how to do hammer curls properly, their benefits, variations, common mistakes, and tips for maximizing results.

Muscles Worked in Hammer Curls

Hammer curls primarily target: Brachialis – This muscle lies underneath the biceps and helps push them outward, making the arms look thicker. Brachioradialis – A forearm muscle that contributes to wrist and elbow stability.

See Also Biceps Brachii – Though not the primary focus, the biceps still get a solid workout. By strengthening these muscles, you enhance grip strength, forearm endurance, and overall arm aesthetics.

How to Do Hammer Curls Correctly To perform a perfect hammer curl, follow these step-by-step instructions: 1. Starting Position: Stand shoulder-width apart, holding a dumbbell in each hand. Keep your palms facing inward (neutral grip).

Engage your core and keep your shoulders relaxed. 2. Lifting Phase: Curl the dumbbells up toward your shoulders in a controlled motion. Keep your elbows close to your torso and avoid swinging.

Focus on squeezing your brachialis at the top of the movement. Hammer Curl Variations If you want to mix up your routine, try these hammer curl variations: 1. Cross-Body Hammer Curl Instead of curling the dumbbells straight up, bring them across your chest. This variation increases brachialis engagement and provides a different stimulus.

2. Rope Hammer Curl (Cable Machine) Use a rope attachment on a cable machine and perform hammer curls. Cables provide constant tension, making this a great option for muscle activation.

3. Kettlebell Hammer Curl Using kettlebells changes the weight distribution, improving grip and forearm strength.

4. Incline Hammer Curl Perform the exercise while sitting on an incline bench.

This increases range of motion, providing a deeper stretch. 5. Resistance Band Hammer Curl Great for home workouts—bands provide variable resistance, making the movement more challenging.

Common Mistakes & How to Fix Them Many people make mistakes that reduce the effectiveness of hammer curls. Here’s what to avoid: Using Too Much Weight – Lifting too heavy causes swinging, reducing muscle activation.

Fix: Use a challenging but manageable weight to maintain strict form. Moving Your Elbows – If your elbows move forward, your shoulders take over the movement. Fix: Keep elbows locked to isolate the brachialis. Rushing the Movement – Performing reps too fast reduces muscle tension

. Fix: Slow down—2-3 seconds up, 2-3 seconds down. Not Using Full Range of Motion – Partial reps limit gains. Fix: Fully extend and contract for maximum muscle engagement.

How to Add Hammer Curls to Your Workout Hammer curls are best included in your arm or upper body workout. Here’s an example of where to fit them in:

Arm Day Routine (Intermediate Level)

Exercise	Sets	Reps
Barbell Bicep Curls	3	10
Hammer Curls	3	12
Preacher Curls	3	10
Triceps Dips	3	12
Close-Grip Bench Press	3	10

You can also pair them with back exercises like pull-ups, rows, or lat pulldowns for a well-rounded arm workout. Hammer Curls vs. Regular Bicep Curls Many people wonder, “Which is better: hammer curls or traditional bicep curls?” The answer depends on your goal.

Pro Tips for Maximum Growth Train Arms Twice a Week – For faster growth, hit your biceps and triceps twice weekly. Eat Enough Protein – Your muscles need fuel! Aim for 1.6–2.2g per kg of body weight. Prioritize Recovery – Rest and sleep are just as important as training. Increase Weights Gradually – Use progressive overload to keep making gains.