Hammer Curl
Also known as: Neutral-Grip Curl
The neutral-grip curl that builds the brachialis: the muscle that pushes the biceps up and makes arms look thick.
- Primary
- Brachialis, Brachioradialis
- Secondary
- Biceps brachii
- Equipment
- Dumbbell
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Stand holding dumbbells at your sides, palms facing each other.
- Elbows tucked, shoulders back, core braced.
Perform the rep
- Curl the dumbbells up keeping the palms facing each other throughout.
- Elbows stay pinned at your sides.
- Squeeze at the top.
- Lower under control to full extension.
Common mistakes
-
Rotating the wrists
If your palms turn upward as you curl, you are doing a standard curl. The neutral grip is what shifts work to the brachialis.
-
Swinging
Hammer curls allow heavier weight than supinated curls, which tempts people into heaving. Keep the torso still.
How to programme it
3sets
10–15reps
45–60 srest
The brachialis sits underneath the biceps: developing it pushes the biceps up and increases apparent arm size more than biceps work alone.
Variations
- Cross-body hammer curl: greater brachialis emphasis
- Rope cable hammer curl: constant tension
- Seated hammer curl: removes swing
Frequently asked questions
Are hammer curls better than regular curls?
They train different muscles rather than being better or worse. Hammer curls emphasise the brachialis and brachioradialis; supinated curls emphasise the biceps brachii. A complete arm programme includes both.