HAMMER CURLS
Biceps & Brachialis Builder with Neutral Grip
Primary Muscles
Exercise Description
Hammer curls use a neutral (palms facing each other) grip that targets the biceps, brachialis, and forearms. This grip variation builds arm thickness and overall functional grip strength.
How To Perform
Stand with feet hip-width apart holding dumbbells at your sides.
Keep palms facing each other (neutral grip) throughout the movement.
Keep your elbows tucked close to your sides.
Curl the weights up toward your shoulders without rotating wrists.
Squeeze at the top for 1 second.
Lower with control back to starting position.
Expert Tips
Maintain neutral grip - Don't rotate wrists during the curl. Thumbs stay pointing up throughout.
Elbows pinned to sides - Keep elbows stationary at your sides. Only forearms move.
Control both phases - Curl up in 1-2 seconds, lower for 2-3 seconds. Tempo matters.
Full range of motion - Fully extend arms at bottom, curl all the way to shoulders at top.
Common Mistakes
Rotating wrists - Keep neutral grip throughout. No supination or pronation.
Swinging weights - Use strict form. No body English or momentum.
Elbows drifting forward - Pin elbows to sides. Forward drift reduces effectiveness.
Incomplete extension - Fully extend arms at bottom. Partial reps reduce growth.
Video Guide – Hammer Curls
Hammer curls are a biceps exercise staple that differs from traditional curls in one critical way: grip position. While standard curls use a supinated grip (palms up), hammer curls use a neutral grip (palms facing each other, thumbs pointing up). This seemingly small change dramatically alters which muscles are emphasized. The neutral grip increases activation of the brachialis—a muscle that sits underneath the biceps and when developed, pushes the biceps up creating more arm thickness and that coveted peak. Hammer curls also heavily involve the brachioradialis (forearm muscle), building impressive forearm size and grip strength as a bonus.
What makes hammer curls particularly valuable is how they complement standard curl variations. Most people focus exclusively on supinated curls (regular barbell and dumbbell curls), leaving the brachialis underdeveloped. This creates arms that look impressive from the front but lack thickness when viewed from the side. Hammer curls address this weakness, building complete arm development. Additionally, the neutral grip position is more joint-friendly for many people—it reduces stress on the wrists and elbows, making hammer curls an excellent option for those with joint issues or for high-volume arm training.
Watch the demonstration video carefully. Notice the starting position with dumbbells at sides, palms facing inward toward the body. Throughout the entire curl, the neutral grip is maintained—no wrist rotation occurs. The elbows stay pinned to the sides, never drifting forward or flaring out. The curl is smooth and controlled up to shoulder level, with a deliberate squeeze at the top. The descent takes 2-3 seconds with full arm extension at the bottom before smoothly transitioning into the next rep. Zero momentum is used—just pure muscle contraction.
Program hammer curls 2-3 times per week as part of your arm training. They work excellently after compound pulling movements (rows, pull-ups) or alongside other curl variations. Perform 3-4 sets of 10-15 reps with moderate weight. Progress by adding weight in small increments while maintaining strict form. For variety, try alternating hammer curls (one arm at a time), cross-body hammer curls (curling across your body toward opposite shoulder), or rope hammer curls on a cable machine. Each variation provides a slightly different stimulus while maintaining the core benefits of neutral grip training.
Equipment Required
- • Pair of dumbbells