Hammer curl
Also known as: Neutral-grip curl
A neutral-grip curl that builds the biceps and the brachialis and forearms.
What it is
A dumbbell curl performed with a neutral (palms-facing) grip throughout. The position emphasises the brachialis beneath the biceps and the forearm, adding thickness to the arm.
Muscles worked
Primary: Biceps, Brachialis. Secondary: Forearms.
How to perform it
- Stand holding dumbbells at your sides with palms facing your thighs (neutral grip).
- Keep the elbows pinned and torso still.
- Curl the weights up while keeping the palms facing inward the whole time.
- Squeeze at the top, then lower under control to a straight arm.
Common form faults
- Rotating the wrists as you curl. Keep the palms facing inward throughout — that neutral grip is the whole point of the movement.
- Swinging the torso for momentum. Keep the elbows fixed and the body still; drop the weight if you have to heave.
Programming
A great addition for arm thickness and forearm involvement, and often more comfortable than a supinated curl. Usually 8–15 reps as an accessory.
Plan your training
Variations & substitutions
Frequently asked questions
- What's the difference from a normal curl?
- The neutral (palms-in) grip shifts emphasis onto the brachialis — a muscle under the biceps that pushes the biceps up when developed — and the forearm, whereas a supinated curl targets the biceps more directly.
- Do hammer curls build bigger arms?
- They can add thickness by developing the brachialis and forearms alongside the biceps, which is why many people rotate them in with supinated curls rather than choosing one or the other.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: