If you’ve been hitting the gym regularly but still feel like your arms need that extra definition or power, there’s one simple yet powerful move you might be skipping—hammer curls. They may sound like a minor variation of the classic bicep curl, but don’t be fooled. Hammer curls hit your muscles differently and offer serious benefits for your arms, grip, and even shoulder stability. Whether you’re a beginner or deep into your lifting journey, adding hammer curls can bring new gains and strength.
Let’s break down everything you need to know about hammer curls, from what they are and how to do them, to why they matter more than you might think.
What Are Hammer Curls, Exactly?
Hammer curls are a dumbbell exercise focused on the upper arm muscles, especially the brachialis and brachioradialis. Unlike regular bicep curls where your palms face upward, in hammer curls your palms stay facing each other throughout the movement, like you’re holding a hammer—hence the name.
It might seem like a small grip change, but it makes a big difference. Hammer curls shift the focus a bit away from the biceps and activate the muscles that often get ignored in traditional curls.
Why Should You Do Hammer Curls?
1. Targets Often-Neglected Arm Muscles
Most people train biceps and triceps, but they forget about the brachialis. This muscle sits underneath your biceps and gives your arms that thick, 3D look. When you train the brachialis with hammer curls, it not only grows itself but also pushes your biceps up, making them look bigger and more sculpted.
2. Improves Grip Strength
Grip strength is one of the most underrated benefits of hammer curls. Since the neutral grip forces your forearms to engage more than usual, it helps build the brachioradialis muscle and strengthens your wrist and grip over time. This is especially useful if you’re into deadlifting, rock climbing, or any sport that demands strong hands and forearms.
3. Safer on the Wrists
Traditional curls, especially with a barbell, can sometimes cause wrist discomfort or strain due to the supinated grip. Hammer curls are easier on the joints because of the neutral hand position, making them a great option if you’re nursing a wrist issue or just want to reduce injury risk.
4. Supports Shoulder Stability
You might not expect a bicep-focused move to benefit your shoulders, but the way you control the dumbbells during a hammer curl also challenges the smaller stabilizer muscles around the shoulder. It’s subtle, but the improved coordination and control can pay off in your compound lifts like overhead presses.
How to Do Hammer Curls with Proper Form
Let’s keep it simple. You don’t need fancy equipment or complicated angles. Just a pair of dumbbells and good form.
Step-by-step guide:
- Stand Tall
Feet shoulder-width apart, chest up, shoulders relaxed. - Hold Dumbbells with Neutral Grip
Arms at your sides, palms facing your torso. Keep a light bend in your elbows. - Curl the Dumbbells Up
Without swinging your body, curl the dumbbells up to shoulder level. Keep your palms facing each other throughout. - Squeeze at the Top
Pause for a second at the top of the movement and feel the squeeze in your upper arms. - Lower with Control
Slowly lower the weights back to the starting position. Avoid dropping them or letting gravity do the work. - Repeat for Reps
Do 3 to 4 sets of 8 to 12 reps depending on your goal.
Pro Tip: Don’t go too heavy too fast. Focus on control and feel, not just how much weight you’re lifting.
Hammer Curl Variations to Try
Once you’ve nailed the basic hammer curl, it’s time to spice things up. These variations will challenge your muscles in new ways:
Cross-body Hammer Curl
Instead of curling both arms straight up, bring the dumbbell across your body toward the opposite shoulder. This version puts even more emphasis on the brachialis and gives your obliques a little engagement.
Alternating Hammer Curl
Curl one arm at a time. It allows you to focus on form, isolate each arm, and prevent momentum from sneaking in.
Preacher Hammer Curl
Use a preacher bench to keep your arms locked in place. It takes the swing and cheat out of the move, forcing your muscles to do all the work.
Rope Hammer Curl (Cable Machine)
Using a rope attachment on a low pulley cable machine, this version keeps constant tension on the muscles and hits the forearms a little harder.
Where Hammer Curls Fit in Your Routine
Hammer curls are best used as a secondary movement in your arm or pull day. After you’ve done your big lifts like pull-ups, rows, or curls, hammer curls can round out your session.
Sample Arm Day Routine:
- Barbell Curl – 4 sets of 8
- Hammer Curl – 3 sets of 10
- Triceps Dips – 4 sets to failure
- Rope Pushdowns – 3 sets of 12
- Finisher: Alternating Cross-body Hammer Curl – 2 sets of 15
You can also sprinkle hammer curls into full-body routines or upper/lower splits. They’re flexible and don’t require much setup or space.
Common Mistakes to Avoid
Even though hammer curls are simple, there are a few common mistakes that can reduce their impact:
- Using momentum: Swinging the weights or leaning back cheats your muscles and increases injury risk. Keep it slow and controlled.
- Gripping too tight: Squeezing the dumbbells too hard can tire out your forearms before your arms get enough work.
- Partial reps: Make sure you’re using a full range of motion. Don’t stop halfway up or down.
Frequently Asked Questions
Can beginners do hammer curls?
Absolutely. They’re one of the easiest isolation moves to learn, and the neutral grip is beginner-friendly. Just start with light weights and build up slowly.
How many times a week should I do them?
You can add hammer curls 1–2 times a week depending on your training split. Recovery is key, so give your arms at least 48 hours before hitting the same muscle group again.
Can hammer curls replace regular curls?
Not completely. Both have their place. Regular curls are great for pure bicep focus, while hammer curls hit additional muscles and improve grip. For best results, include both in your routine.
What if I don’t have dumbbells?
You can use resistance bands, cables, or even soup cans at home. The idea is the same—maintain that neutral grip and curl with control.
Final Thoughts
Hammer curls aren’t just another bicep move—they’re a smart addition to any upper body program. Whether you want stronger arms, better grip, or just more defined muscle, they deliver results without stressing your joints.
Next time you plan an arm workout, don’t overlook hammer curls. They’re simple, effective, and they just work. Try them out consistently and give it a few weeks. You’ll start to see the difference not just in how your arms look, but in how strong they feel.
