Dumbbell Hammer Curl
A dumbbell curl with a neutral (thumbs-up) grip that works the brachialis and brachioradialis more than a standard curl.
BeginnerIsolationDumbbellsBicepsForearmsUpper Arms
Last updated: November 4, 2026
Exercise Profile
- Target Muscle
- Brachialis, Brachioradialis
- Body Part
- Upper Arms, Forearms
- Equipment
- Dumbbells
- Category
- Isolation
- Skill Level
- Beginner
- Movement
- Elbow Flexion
- Also Known As
- Neutral-Grip Curl, Hammer Grip Curl
- Est. Calories
- 2–4 kcal per setEstimate for a 70 kg person, 30–60 second set
Quick Answer
The dumbbell hammer curl is an elbow flexion exercise done with a neutral grip, thumbs pointing up. It works the brachialis and brachioradialis more than a palms-up curl, while the biceps still help. Curl one arm at a time or both together. Use 3 to 4 sets of 10 to 15 reps.
How to Do the Dumbbell Hammer Curl
- 1
Stand with a neutral grip
Stand with feet hip-width apart, a dumbbell in each hand at your sides, palms facing your body and thumbs forward.
- 2
Fix your elbows
Keep your elbows close to your sides. They should not drift forward or out.
- 3
Curl one dumbbell
Curl one dumbbell up toward your shoulder, keeping your thumb pointing up the whole time.
- 4
Pause at the top
Hold briefly when your forearm is about vertical, without moving the elbow forward.
- 5
Lower and switch
Lower the dumbbell over 2–3 seconds, then repeat with the other arm. You can also curl both arms together.
What Muscles Does the Dumbbell Hammer Curl Work?
Primary
- Brachialisa strong elbow flexor under the biceps.
- Brachioradialisthe forearm muscle along the thumb side, works hard with a neutral grip.
Secondary
- Biceps Brachiistill bends the elbow, but less than in a palms-up curl.
- Forearm Flexorshold the dumbbell.
How Many Sets and Reps Should You Do?
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 10–15 | 60–90 sec |
| Strength | 3–4 | 6–8 | 2 min |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–12 | 60–90 sec |
Common Mistakes That Reduce Results
✕
Turning the Palm Up Mid-Curl
Rotating the wrist turns the exercise into a standard curl. Keep the thumbs up from bottom to top.
✕
Swinging the Dumbbells Forward
Letting the weights swing in front of you uses momentum. Keep them moving straight up and down at your sides.
✕
Elbows Drifting Forward
Moving the elbows forward lets the shoulders help. Keep them pinned to your sides.
✕
Rocking the Body
If your torso rocks back on each rep, the weight is too heavy. Keep your body still.
✕
Rushing the Reps
Fast, short reps reduce control. Lower each rep over 2–3 seconds.
Tips for Better Results
✓
Keep the Thumbs Up the Whole Time
Holding the neutral grip from bottom to top keeps the brachialis and brachioradialis loaded.
✓
Pair Them with Palms-Up Curls
Palms-up curls bias the biceps, and hammer curls bias the brachialis and brachioradialis, so using both trains all three elbow flexors.
✓
Try Cross-Body Hammer Curls
Curling toward the opposite shoulder is a common variation that some lifters find more comfortable.
✓
Add Weight in Small Steps
Move up by the smallest dumbbell increase available, usually 1–2 kg (2.5–5 lb), once all sets feel solid.
Modifications and Progressions
▼ Easier
Seated Dumbbell Hammer Curl
Sitting on a bench removes body sway and makes strict form easier.
▼ Easier
Resistance Band Hammer Curl
A band anchored under your feet gives light resistance and is easy to use at home.
▲ Harder
Cable Rope Hammer Curl
A rope on a low cable keeps tension on the muscles through the whole rep.
▲ Harder
Hammer Curl with Slow Lowering
Lowering each rep over 3–4 seconds makes the same weight harder.
Workout Plans With the Dumbbell Hammer Curl
Plan Push Pull Legs Split: How It Works, And How to Start?Dumbbell Hammer Curl Alternatives
Dumbbell Biceps Curl
Biceps Brachii Frequently Asked Questions
What is the difference between a hammer curl and a biceps curl?
The grip. A biceps curl uses palms up and biases the biceps; a hammer curl uses thumbs up and shifts more work to the brachialis and brachioradialis.
Should I alternate arms or curl both together?
Both are fine. Alternating gives each arm a short rest and makes strict form easier; curling both together saves time.
Why can I lift more on hammer curls?
With a neutral grip, the brachioradialis is in a strong position and the brachialis and biceps still help, so most people can lift a little more than with a palms-up curl.
Do hammer curls build forearm size?
Yes. The brachioradialis is the main forearm muscle trained by hammer curls — it runs along the outer forearm and contributes significantly to forearm thickness when developed. Moderate-to-higher reps (10–15) with controlled tempo produces the best response.
Do hammer curls build the forearms?
Yes. They train the brachioradialis, the muscle along the thumb side of the forearm.
Can hammer curls replace biceps curls?
Not completely. Hammer curls load the biceps less than palms-up curls, so most programs include both.
If you have an existing injury or medical condition, check with your doctor before adding this exercise to your training.