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
How to do it
- Stand tall with a dumbbell in each hand, palms facing your thighs, elbows tucked against your ribs.
- Without swinging, curl one or both dumbbells toward the shoulder while keeping the thumb pointed up the whole way.
- Stop when the forearm is just past vertical — going higher shifts the load onto the front delt.
- Squeeze for a full second at the top, then lower over three seconds until the arm is straight.
- 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
| Goal | Prescription |
|---|---|
| Size | 3–4 sets of 8–12 reps, 60–90s rest |
| Strength carryover | 4 sets of 6–8 heavier reps, 2 min rest |
| Finisher | 2 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
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