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.

Also known as: hammer curls, hammer-curl, neutral grip curl, neutral curls, dumbbell hammer curl

Beginner Isolation Dumbbells

How to do the Hammer Curl

Stand tall with a dumbbell in each hand and palms facing each other.
Let the weights hang at your sides with elbows close to your torso.
Brace your trunk and keep your shoulders from drifting forward as you start.
Curl one or both dumbbells upward without turning the palms up.
Raise the weights until your forearms are nearly vertical and biceps fully shortened.
Lower the dumbbells back to the hang with elbows staying in place.
Begin the next rep from a dead hang without swinging your torso.