# Hammer Curl

A dumbbell curl variation targeting the brachialis, biceps, and forearms. The neutral grip suits lifters building arm size and grip-focused pulling strength.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/hammer-curl/video/male.mp4
- HTML: https://seto.fit/exercises/hammer-curl/

## Muscles worked

- Biceps: 8/10
- Forearms: 7/10

## How to do the Hammer Curl

1. Stand tall holding a dumbbell in each hand, palms facing each other.
2. Let your arms hang naturally at your sides, elbows close to your body.
3. Pull the weights up toward your shoulders, palms still facing each other.
4. Lower the weights slowly back to the starting position.

### Full technique — 7 steps

1. Stand tall with a dumbbell in each hand and palms facing each other.
2. Let the weights hang at your sides with elbows close to your torso.
3. Tighten your stomach and keep your shoulders from drifting forward as you start.
4. Curl one or both dumbbells upward without turning the palms up.
5. Raise the weights until your forearms are nearly vertical and biceps fully shortened.
6. Lower the dumbbells back down to full elbow extension without letting your elbows drift.
7. Begin the next rep with your elbows fully straight, without swinging your torso.

## Common mistakes

- Turning the palms up
- Swinging the torso to start
- Letting elbows drift forward
- Cutting off the bottom range

## Form cues

- Keep a neutral grip
- Start from full elbow extension
- Elbows stay by sides
- Curl without shoulder swing

## How much to do

- **Strength**: 4–5 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Curl](https://seto.fit/exercises/barbell-curl/), [Barbell Reverse Concentration Curl](https://seto.fit/exercises/barbell-reverse-concentration-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/)
- **No equipment**: [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/), [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Hammer Curl — Beginner**
- Harder: [Seated Zottman Curl](https://seto.fit/exercises/seated-zottman-curl/) — Beginner
- Harder: [Single Arm Dumbbell Zottman Preacher Curl](https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/) — Intermediate

## Quick answers

### What muscles does the Hammer Curl work?

Primary: Biceps 8/10. Also works: Forearms 7/10.

### Which joints does the Hammer Curl load?

Elbow: low, Wrist: low.

### When should I do the Hammer Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Hammer Curl?

Strength: 4–5 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Hammer Curl?

Barbell: Barbell Curl, Barbell Reverse Concentration Curl. Resistance bands: Resistance Band Spider Curl, Resistance Band Zottman Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.

### What is an easier version of the Hammer Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Hammer Curl?

Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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