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Hammer Curl

Difficulty: ⭐ Beginnerpull
👆 Tutorial by ATHLEAN-X™Watch on YouTube

Home Setup

Use any weighted household items with a grip

Water bottlesCanned goodsBackpack with booksHeavy books

💡 Pro tip: Start with lighter objects to master neutral grip position

Gym Setup

Dumbbells or cable machine with rope attachment

Safety: Keep elbows stationary at sides, avoid swinging

💪 Muscles Worked

Biceps BrachiiBrachioradialisBrachialisForearm FlexorsAnterior Deltoid

⭐ Why This Exercise?

Hammer curls uniquely target the brachioradialis and brachialis muscles alongside the biceps, building thickness in the upper arm and developing forearm strength. The neutral grip position reduces stress on the wrists while allowing for heavier loads compared to supinated curls, making it excellent for overall arm development and grip strength.

Make It Easier

Regressions for building up strength

1. Seated Hammer Curl

dumbbells

Eliminates momentum and stabilization demands

2. Single-arm Hammer Curl

dumbbells

Focus on one arm at a time with better control

3. Resistance Band Hammer Curl

resistance bands

Variable resistance easier at bottom

Make It Harder

Progressions for advanced athletes

1. Incline Hammer Curl

dumbbells + incline bench

Increased range of motion and stretch

2. Cross-body Hammer Curl

dumbbells

Adds brachialis emphasis and core engagement

3. Rope Hammer Curl

cable machine + rope attachment

Constant tension throughout movement

4. Zottman Curl

dumbbells

Adds eccentric forearm work

↕️ Similar Movements

Bicep Curl
Same muscle group with supinated grip
Reverse Curl
Similar neutral to pronated grip variation
Preacher Curl
Isolated elbow flexion with support
Concentration Curl
Isolated bicep work
Wrist Curl
Targets forearm flexors used in grip

Form Checklist

✓Keep palms facing each other throughout
✓Elbows pinned to sides
✓Curl weight up without swinging
✓Squeeze at the top
✓Control the descent

Common Mistakes

  • •Swinging the weights using momentum
  • •Elbows drifting forward
  • •Rotating wrists during movement
  • •Not going through full range of motion
  • •Leaning back to lift heavier weight

📈 When to Progress

When you can do 12-15 reps with perfect form for 3 sets without momentum