What muscles do hammer curls work?

The primary muscles trained are the brachialis and brachioradialis, with the biceps brachii acting as a secondary contributor. The neutral grip is what distinguishes the loading pattern from a standard curl and shifts emphasis toward these two muscles.

How many sets and reps should I do for hammer curls?

For hypertrophy, three to four sets of eight to fifteen reps is a well-supported range. Prioritise a controlled eccentric and a genuine pause at the top rather than chasing high rep counts with poor form.

Should I curl both arms at the same time or alternate?

Both approaches are effective. Alternating allows you to focus on one side at a time and can help address asymmetries, while bilateral curls keep sessions more time-efficient. Choose based on your preference and how the movement fits your programme structure.

What is a good alternative to the hammer curl?

A rope cable curl with a neutral grip closely replicates the stimulus by keeping the palms facing each other under constant cable tension throughout the movement. Cross-body hammer curls, where the dumbbell travels across the body to the opposite shoulder, are another variation that increases brachialis involvement.

Can beginners include hammer curls in their programme?

Yes — this exercise is classified as foundational difficulty and requires only dumbbells and a basic understanding of elbow flexion mechanics. Beginners should start with a load that allows full control of the eccentric and a clean pause at peak contraction before progressing weight.

Hammer Curl

Upper isolationFoundationalDumbbells

The hammer curl is a dumbbell isolation exercise that trains the elbow flexors through a neutral-grip curl pattern, keeping the palms facing each other throughout the entire range of motion. Unlike a standard biceps curl, this grip shifts the primary loading onto the brachialis and brachioradialis rather than the biceps brachii, making it a reliable choice for building arm thickness and forearm development. It suits lifters of all experience levels and fits naturally into upper-body or arm-focused training days.

How to do it

Stand or sit tall, dumbbells at the sides with a neutral grip (palms facing each other). Elbows tucked. Curl both (or alternate) dumbbells up without rotating the grip. Pause at peak. Lower under control.

Coaching cues

Neutral grip the whole way
Elbows tucked
Pause at peak
Slow eccentric

Why train it

Training with a neutral grip places greater demand on the brachialis, a muscle that sits beneath the biceps and contributes directly to overall upper-arm size when developed.
The brachioradialis runs along the forearm and is recruited heavily during hammer curls, supporting forearm strength and thickness alongside elbow flexion work.
The slow eccentric and pause at peak contraction prescribed for this movement increase time under tension, a key driver of hypertrophy stimulus per set.
Because the neutral grip is a natural wrist position, this variation is often more comfortable to load progressively than a supinated curl, making consistent long-term programming straightforward.

Common mistakes

Rotating the grip mid-rep — maintain a strict neutral (palms-facing) position from the start of the curl to the top and back down, as any supination reduces the intended stimulus on the brachialis and brachioradialis.
Letting the elbows drift forward and away from the torso — keep them tucked at the sides throughout so the load stays on the elbow flexors rather than the anterior deltoid taking over.
Using momentum to swing the dumbbells up — initiate every rep with a deliberate contraction and control the weight rather than relying on body sway, which reduces mechanical tension on the target muscles.
Rushing the lowering phase — the slow eccentric is a core part of the stimulus here, so take at least two to three seconds to return to the start position under full control.

Muscles worked

Primary: Brachialis, Brachioradialis.

Secondary: Biceps Brachii.

Equipment

Dumbbells

Good for

Hypertrophy

Easier variation

Cable hammer curl with rope — constant tension.

Similar movements

Frequently asked

What muscles do hammer curls work?: The primary muscles trained are the brachialis and brachioradialis, with the biceps brachii acting as a secondary contributor. The neutral grip is what distinguishes the loading pattern from a standard curl and shifts emphasis toward these two muscles.
How many sets and reps should I do for hammer curls?: For hypertrophy, three to four sets of eight to fifteen reps is a well-supported range. Prioritise a controlled eccentric and a genuine pause at the top rather than chasing high rep counts with poor form.
Should I curl both arms at the same time or alternate?: Both approaches are effective. Alternating allows you to focus on one side at a time and can help address asymmetries, while bilateral curls keep sessions more time-efficient. Choose based on your preference and how the movement fits your programme structure.
What is a good alternative to the hammer curl?: A rope cable curl with a neutral grip closely replicates the stimulus by keeping the palms facing each other under constant cable tension throughout the movement. Cross-body hammer curls, where the dumbbell travels across the body to the opposite shoulder, are another variation that increases brachialis involvement.
Can beginners include hammer curls in their programme?: Yes — this exercise is classified as foundational difficulty and requires only dumbbells and a basic understanding of elbow flexion mechanics. Beginners should start with a load that allows full control of the eccentric and a clean pause at peak contraction before progressing weight.

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