The hammer curl uses a neutral grip (thumbs up) and trains the brachialis — the muscle underneath the bicep that pushes the bicep up and makes the arm look thicker and more muscular. No arm training program is complete without it.
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Form Guide
Step-by-step: Hammer Curl
1Hold dumbbells with a neutral grip (palms facing each other). This position does not change throughout the movement.
2Elbows pinned to your sides, same as a barbell curl.
3Curl from full extension to full contraction.
4Do not rotate to a supinated position at the top — the neutral grip is the point.
Common Mistakes
What most people get wrong
Rotating to a supinated grip at the top: defeats the purpose. Keep thumbs up.
Going too heavy: same form rules as any curl. No swinging.
Programming
How to program the Hammer Curl
3 sets of 10–15 reps. Include hammer curls alongside regular bicep curls every session — they train a different head and a different muscle entirely. Arms should grow faster with both included.