Dumbbell Hammer Curl

1. Stand holding a dumbbell in each hand with palms facing your thighs.
2. Set your feet hip width apart and pin your elbows lightly against your sides.
3. Exhale and curl the dumbbells up while keeping the palms facing each other the entire time.
4. Bring the weights to shoulder height without letting the elbows travel forward.
5. Pause briefly at the top with the thumbs pointing toward your shoulders.
6. Inhale and lower the dumbbells slowly back to full arm extension.
7. Repeat with both arms together or in alternating fashion.

Common Mistakes

• Rotating the wrists mid rep: twisting toward supination on the way up defeats the purpose of the neutral grip; keep hammers hammers.
• Cheating with body English: leaning back and heaving heavier dumbbells up removes tension from the target muscles even though hammer curls tolerate more load.
• Rushing the lowering phase: the brachialis responds well to a slow eccentric, so take two to three seconds down.
• Elbows flaring away from the body: letting the upper arms wander sideways changes the line of pull and invites shoulder involvement.

Programming Tips

Hammer curls are the most direct way to build the brachialis and brachioradialis, the muscles that sit under and around the biceps and add width to the upper arm when viewed from the side. Program 3 sets of 10 to 12 reps, either alternating arms or lifting both together, twice a week alongside your standard biceps curls.

Because the neutral grip is more forearm-friendly than a supinated curl, hammer curls tolerate heavier loads and are a good choice on days when wrist or elbow discomfort limits regular curling. Pair them with a cross-body hammer curl variation occasionally to shift emphasis slightly, and prioritize a slow, controlled lowering phase since the brachialis responds especially well to time under tension on the eccentric.

Common Questions

Do hammer curls actually make my arms bigger, or just my forearms?

Both. The brachialis sits underneath the biceps and, when developed, pushes the biceps up and out, adding overall arm thickness. The brachioradialis in the forearm also grows from consistent hammer curl work, so you get upper arm and forearm development together.

Should I alternate arms or curl both dumbbells at once?

Alternating lets you focus fully on each rep and often allows slightly more control. Curling both together saves time and lets you train with intensity in less time. Either approach builds muscle; pick whichever keeps your form solid.

Can hammer curls replace regular biceps curls entirely?

No. They hit the brachialis and brachioradialis hardest but train the biceps brachii itself less directly than a supinated curl. Use both variations across the week for complete arm development rather than choosing one over the other.