Hammer Curl: Muscle Worked, How To Do, Form and Benefits

Are you looking for an exercise that can take your arm training to new heights? Look no further than hammer curls. While traditional bicep curls are popular, hammer curls offer a fresh twist and offer a range of unique benefits.

It’s very similar to the biceps curl, with the only difference being the neutral (hammer) hand position. It is one of the best exercises that you can do to build your forearm and bicep muscles.

It is an effective isolation workout that targets the brachialis and brachioradialis.

In this blog post, we’ll explore the following:

• What is Hammer Curl
• Muscle Worked During Hammer Curl
• Its Benefits
• How To Do Dumbbell Hammer Curl
• Sets and Reps
• Best Variations
• Best Alternates

What is Hammer Curl

A Hammer Curl is an exercise that works the muscles of the arm, especially the biceps, brachialis, and brachioradialis. It is named after the grip used during the exercise, which looks like holding a hammer.

Unlike traditional bicep curls, where the palms are positioned upward, hammer curls entail gripping the dumbbells with a neutral grip, with the palms positioned opposite each other.

Hammer curls work the brachialis muscle, which is underneath the biceps and makes the upper arm thicker. They also work the brachioradialis muscle, which is important for grip strength and forearm size.

Muscle Worked During Hammer Curl

The hammer curl targets the upper and lower arm muscles — most notably the brachialis and brachioradialis.

The hammer curl has the involvement of several synergist muscles, these muscles include,

• Biceps Brachii,

A handful of other muscles worked or play the role of stabilizer muscles, including your

• Obliques,
• Rectus abdominis.

Benefits Of Hammer Curl

The hammer cross curl has the following advantages:

1. Hammer curl Improved grip strength and overall forearm development.
2. Works the biceps, forearms, brachialis, and brachioradialis
3. Neutral grip may take pressure off the wrists and elbows
4. Places the primary stress on the long (outer) head of the biceps.
5. This will help you challenge your muscles and prevent workout plateaus.
6. It allows for a greater range of motion compared to traditional bicep curls,
7. Dumbbells or cable can be used to perform hammer curls, giving you a variety of exercises.

How To Do Dumbbell Hammer Curl

Here are step-by-step instructions for executing this exercise properly. 

1. Stand upright with a dumbbell in each hand, arms fully extended by your sides.
2. Maintain a neutral grip (hammer grip), with your palms facing each other.
3. Keep your elbows close to your torso and your upper arms stationary.
4. Exhale and slowly curl the dumbbells upward by contracting your biceps, while maintaining the neutral grip.
5. Continue to curl until the dumbbells are close to your shoulders.
6. Hold the contracted position for a moment and squeeze your biceps and forearms.
7. Inhale and slowly lower the dumbbells back down to the starting position.
8. Repeat for the desired number of repetitions.

Form And Technique For Doing Hammer Curl

• Stand straight up, keeping the natural arch of the back and your torso stationary.
• Remember to keep the elbows in and your upper arms stationary. Only the forearms should move.
• Please choose a weight that allows you to perform the exercise with a full range of motion.
• Avoid swinging the weight or using momentum to try to lift the weight.
• Do the exercise in a controlled way so that your momentum does not contribute to the movement.
• Select a weight that allows you to maintain proper form and complete the desired number of reps. Excessive weight can lead to poor form.
• To maximize the benefits of the exercise, it’s important to establish a strong mind-muscle connection.
• Exhale as you pull your arms back, and inhale as you come back. Keep your breathing steady.
• Allow your muscles to recover and grow. Aim for at least 36-48 hours of recovery time for each muscle group before training them again.
• As you become more comfortable with the form, feel free to change your set and rep ranges to challenge yourself.

Set, Reps And Frequency For Hammer Curl Workout

The number of reps you should do during an exercise depends on your specific goals, whether it’s to increase strength or build muscle.

• For muscle growth, it is best to aim for around 6–15 reps per set.
• For strength, around 3–8 reps per set are recommended.

Here are some general guidelines for the hammer curl exercise, including sets, reps, and frequency, to enhance muscle mass. Remember to listen to your body and adjust the training according to your capacity and requirements.

Beginner

If you’re new to hammer curls or strength training in general, start with lighter weights and focus on mastering proper form and technique.

• Sets: Start with 2-3 sets per workout.
• Reps: Perform 8-12 reps per set.
• Frequency: 1-2 times per week.

Intermediate

Once you’re comfortable with the exercise, gradually increase the weight and intensity.

• Sets: Increase to 3-4 sets per workout
• Reps: Aim for 8-12 reps per set with a slightly heavier weight compared to the beginner level.
• Frequency: 2-3 times per week.

Advanced

As an advanced fitness enthusiast, you can add more sets, higher weights, and advanced variations to your hammer curl workouts.

• Sets: Perform 4-5 sets per workout
• Reps: Aim for 8-15 reps.
• Frequency: 2-3 times per week, allowing a day of rest between sessions.

Advanced Tips For Hammer Curls

For advanced lifters, try these tips for doing hammer curls.

• Slow Eccentric Phase: Place extra emphasis on the eccentric (lowering) portion of the movement
• Supersets and drop sets: Use supersets or drop sets to increase the intensity of the exercise.
• Isometric Holds: Pause for a few seconds at the midpoint of the curl or when the dumbbells are at shoulder level.
• Progressive Overload: Increase the weight and perform fewer reps to build strength and size.
• Add Variations: Incorporate different variations of hammer curls to challenge your muscles in new ways.

Best Variations Of Hammer Curl

There are many different ways to do hammer curls to keep your workout routine fresh and challenge your muscles in different ways. Here are a few popular hammer curl variations you can try:

1. Cable Hammer Curl

The cable hammer curl is a widely practiced exercise that targets the biceps and forearms.

Unlike conventional dumbbell hammer curls, cable hammer curls provide constant tension on the muscles throughout the entire range of motion.

Cable machines are easy to use and can be adjusted to fit different fitness levels. Additionally, they can be used in progressive overload.

How To Do Cable Hammer Curl

Here are step-by-step instructions for executing this exercise properly. 

1. Attach a rope attachment to a low pulley and stand facing the machine.
2. Grasp the rope with a neutral (palms-in) grip.
3. Put your elbows in by your side and keep them there stationary during the entire movement.
4. Pull your arms until your biceps touch your forearms. Hold for a second.
5. Slowly start to bring the weight back to the original position.
6. Repeat for the recommended number of repetitions.

Tips For Proper Form

• Keep your back straight, chest up, and shoulders relaxed.
• Keep your elbows close to your sides.
• Maintain a controlled tempo.

Know More: Bicep Cable Workout To Build Mass And Strength

2. Cross-Body Hammer Curl

The cross-body hammer curl is a dumbbell exercise that targets the brachialis, long head bicep and forearm muscles. Rather than lifting the weights directly in front of the body, you lift them across the torso.  

By lifting the weight across your body, you immediately place the long head of your biceps under more tension, which naturally makes it an excellent outer bicep curl if your long head is lagging.

How To Do Cross-Body Hammer Curl

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
3. Keeping your elbows close to your body, slowly curl the left dumbbell upward, across your body, and toward your left shoulder.
4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
5. Repeat with your right arm and continuously do alternating arms.

Tips For Proper Form

• Raise and lower the dumbbell slowly. Keep in control of using your own strength, not using momentum or gravity.
• Neither lean back as you lift the weight nor lean forward as you lower it.
• Throughout each rep, the wrists remain neutral

3. Hammer Preacher Curl

The Hammer preacher curl is a variation of the preacher curl exercise that specifically targets the brachioradialis and brachialis muscles.

It is performed on a preacher curl bench, which provides support and allows you to hold dumbbells with a neutral grip. This helps isolate the biceps and forearm muscles.

The preacher curl bench provides stability, allowing you to solely focus on the targeted muscles without worrying about swinging or using momentum.

How To Do Hammer Preacher Curl

1. Set up on a preacher curl bench, adjusting the seat height so that your armpits rest comfortably on the angled pad
2. Grab a dumbbell in each hand with a neutral grip.
3. Rest your arm against the bench with your arm extended fully down.
4. Slowly curl the dumbbells up towards your shoulder. Keep your arms on the bench at all times until you reach the top position.
5. Hold for a count and squeeze your biceps and forearm.
6. Inhale and slowly lower the weight back down.
7. Repeat the desired number of repetitions.

Tips For Proper Form

• Perform this exercise in a slow, controlled manner for best results.
• Do not lock out your elbows to prevent a bicep tear.

4. Incline Hammer Curl

Hammer curls involve sitting on an incline bench, typically set at a 45-degree angle, while performing hammer curls.

It’s important to know that the angle of the bench helps your arms stay in place and works your muscles better than regular hammer curls.

How To Do Incline Hammer Curl

1. An incline bench should be set at a comfortable angle, usually around 45 degrees.
2. Sit on the bench with a dumbbell in each hand and palms facing each other.
3. Make sure you have your back pressed against the bench and your feet on the floor.
4. Exhale and slowly curl the dumbbells upward while keeping your upper arms still.
5. Continue curling until your dumbbells are close to your shoulders.
6. Inhale and slowly lower the dumbbells back down to the starting position.
7. Repeat the movement for the desired number of repetitions.

Tips For Proper Form

• If you’re new to incline hammer curls, start with lighter weights and increase the load as you get stronger.

5. Alternating Hammer Curl

The alternating hammer curls are a variation of the hammer curl exercise where you perform the movement one arm at a time, switching between each arm.

Alternating between arms increases focus and concentration, which makes the mind-muscle connection stronger and helps muscles work better.

How To Do Alternating Hammer Curl

1. Stand upright with a dumbbell in each hand, arms fully extended by your sides, and palms facing each other.
2. Keep your elbows close to your torso and your upper arms stationary.
3. Start by curling one arm up towards your shoulder while keeping the other arm extended.
4. Exhale and slowly lower the dumbbell back down to the starting position.
5. Repeat the movement with the opposite arm while keeping the first arm in the resting position.
6. Continue alternating between arms for the desired number of repetitions.

6. Spider Hammer Curl

If you like hammer curls, the dumbbell spider hammer curl may be the right choice for you.

We’ve spoken about a few different spider curl variations that either focus on the biceps or isolate the brachialis and brachioradialis.

But the neutral grip variation forces all three muscles to work simultaneously, so you can get a little extra boost out of this exercise.

7. Seated Hammer Curl

The seated position provides a stable base, which allows you to isolate the biceps, brachialis, and forearms more effectively without relying on momentum or excessive body movement.

Seated hammer curls can help people who have problems with their lower back. They reduce the stress on their lower back that might happen when doing standing exercises.

How to Perform Seated Hammer Curl

1. Sit on a bench or chair with your back straight, feet firmly planted on the floor, and dumbbells in each hand.
2. Maintain a neutral grip (palms facing each other) for the hammer curl position.
3. Start by letting the dumbbells hang naturally at your sides.
4. Slowly curl the dumbbells upward towards your shoulders.
5. At the top, squeeze your arms and biceps.
6. Lower the dumbbells back down to the starting position.
7. Repeat the movement for the desired number of repetitions.

8. Barbell Hammer Curl

Using a barbell allows you to lift heavier weights compared to dumbbells, which can lead to greater strength and muscle development in the biceps, brachialis, and forearms.

Holding a barbell with an overhand grip challenges your grip strength, promoting improved forearm and hand grip capabilities.

How to Perform Barbell Hammer Curls

1. Stand with your feet shoulder-width apart and grasp a hammer barbell with a hammer grip.
2. Hold the barbell with your hands slightly wider than shoulder-width apart. Keep your elbows close to your sides.
3. Exhale and slowly curl the barbell upward toward your shoulders.
4. Hold the contracted position for a moment.
5. Inhale and slowly lower the barbell back down to the starting position.

Tips For Proper Form

1. Keep your back straight, core engaged.
2. Focus on a controlled and deliberate movement.
3. Allows for a full range of motion.
4. Start with lighter weights to make sure you’re doing it correctly, and then increase the weight as you get stronger.

People also ask

What do hammer curls workout

Hammer curls work the biceps brachii, brachioradialis, and brachialis muscles. Overall, hammer curls primarily work out the brachialis and brachioradialis muscles, with secondary involvement of the biceps.

Are hammer curls good and effective

Yes, hammer curls are one of the best and effective exercises to build bigger arms. They target the brachialis, brachioradialis, and biceps muscles, helping to build strength and size in the arms.

Hammer curls also offer a different grip than traditional curls, which can aid in maintaining muscle equilibrium and preventing imbalances between the forearm and upper arm muscles.

Are hammer curls better for forearm development than regular curls?

Yes, hammer curls are generally considered more effective for forearm development due to the neutral grip position, which places greater emphasis on the muscles of the forearm.

What is the difference between normal biceps curls and hammer curls?

The main difference between normal biceps curls and hammer curls is the grip used and the muscles targeted. Normal biceps curls are performed with a supinated grip and primarily work the biceps muscles. Hammer curls are performed with a neutral grip and target the brachialis, brachioradialis, and forearm muscles, with secondary involvement of the biceps.

Are hammer curls suitable for individuals with wrist pain or injuries?

It depends on the nature and severity of the wrist pain or injury. Sometimes, doing hammer curls can make the condition worse. I recommend consulting with a healthcare professional or qualified trainer to determine the appropriateness of hammer curls or to explore modified variations that minimize stress on the wrist.

Can I perform hammer curls using resistance bands?

Yes, hammer curls can be performed using resistance bands as an alternative to dumbbells or barbells. Resistance bands offer different levels of resistance throughout the movement, so you can challenge the muscles in different ways.

Conclusion

The hammer curl is a highly effective exercise for sculpting stronger, well-defined arms. It effectively targets the biceps, brachialis, and brachioradialis muscles, enhances forearm strength, and improves overall arm appearance.

Remember to keep your form and technique while you exercise, increase the weight slowly as you get more comfortable, and avoid common mistakes that can slow you down.

References

1. Marcolin G, Panizzolo FA, Petrone N, Moro T, Grigoletto D, Piccolo D, Paoli A. Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. PeerJ. 2018 Jul 13;6:e5165. doi: 10.7717/peerj.5165. PMID: 30013836; PMCID: PMC6047503.
2. Oliveira et al. (2009) Oliveira LF, Matta TT, Alves DS, Garcia MAC, Vieira TMM. Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. Journal of Sports Science and Medicine. 2009;8(1):24–29.
3. Kostek, Mark T.; Knortz, Karen Kinesiology Corner, National Strength Coaches Association Journal: December 1980 – Volume 2 – Issue 6 – p 55-55
4. Krings, B. M., Shepherd, B. D., Swain, J. C., Turner, A. J., Chander, H., Waldman, H. S., … Smith, J. W. (2019). Impact of Fat Grip Attachments on Muscular Strength and Neuromuscular Activation During Resistance Exercise. Journal of Strength and Conditioning Research, 1. doi:10.1519/jsc.0000000000002954
5. Melrose, Don PhD, CSCS*D Exercise Technique, Strength and Conditioning Journal: February 2014 – Volume 36 – Issue 1 – p 92-93 doi: 10.1519/SSC.0b013e318297a092

7 Best Ways To Do Hammer Curl