Hammer Curls
beginner Isolation
Primary Biceps
Secondary
Brachioradialis Forearms
Equipment
dumbbells
Table of Contents
Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Curl the dumbbells up toward your shoulders while keeping the neutral grip throughout the movement. Lower with control, keeping your elbows pinned at your sides.
Pro Tips
- The neutral grip shifts emphasis to the brachioradialis and forearms
- Keep your wrists straight — don’t let them rotate during the curl
- Excellent for building arm thickness and grip strength
Variations & alternatives
Useful tools
Track Hammer Curls in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
