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Arms · Dumbbells

How to do hammer curls

The hammer curl is the fastest way to add thickness to the outside of the arm, because the neutral grip loads the brachialis and brachioradialis instead of leaving everything to the biceps.

Muscles worked: Brachialis, Brachioradialis, Biceps brachii

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How to do it

  1. Stand tall with a dumbbell in each hand, palms facing your thighs, elbows tucked against your ribs.
  2. Without swinging, curl one or both dumbbells toward the shoulder while keeping the thumb pointed up the whole way.
  3. Stop when the forearm is just past vertical — going higher shifts the load onto the front delt.
  4. Squeeze for a full second at the top, then lower over three seconds until the arm is straight.
  5. Reset the shoulder position before the next rep instead of bouncing out of the bottom.

Mistakes to avoid

  • Letting the elbow drift forward, which turns the curl into a front raise.
  • Using a weight that needs hip drive — if the torso rocks, the arms are not the limiting factor.
  • Cutting the bottom short. The last 20 degrees of extension is where the brachialis does its work.

Sets and reps

GoalPrescription
Size3–4 sets of 8–12 reps, 60–90s rest
Strength carryover4 sets of 6–8 heavier reps, 2 min rest
Finisher2 sets to two reps shy of failure after your pulling work

Swaps and alternatives

  • Cross-body hammer curl — More brachialis, easier on cranky wrists.
  • Rope cable curl — Constant tension when dumbbells feel light at the top.
  • Zottman curl — Adds forearm supination strength in the same set.

Common questions

What people ask about hammer curls

This guide covers hammer curl form, how to do hammer curls correctly, hammer curl muscles worked, hammer curl sets and reps for muscle growth, dumbbells brachialis exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot hammer curls into a four-week block.

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