Dumbbell Hammer Curls
Neutral-grip dumbbell curl — palms facing each other through the entire rep, biases the brachioradialis and the brachialis underneath the biceps.
Level: Beginner
Primary: Forearms
Secondary: Biceps
Movement: Isolation
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Dumbbell
Sports: Baseball Wrestling
Target muscles
The brachioradialis of the forearm becomes the dominant target because the neutral grip puts the forearm in its strongest position to assist elbow flexion. The brachialis (which sits underneath the biceps) contributes meaningfully — and a well-developed brachialis pushes the biceps up, creating more visual size in the upper arm. The biceps brachii participates but at a slight mechanical disadvantage compared to a supinated curl. The wrist extensors and grip work to hold the neutral position. The trunk braces.
How to perform
Setup
Stand with feet hip-width apart, holding a dumbbell in each hand at the sides, palms facing the body (neutral grip). Elbows pinned to the sides. Slight knee bend, trunk braced.
Execution
Curl both dumbbells up simultaneously, keeping the palms facing inward throughout the entire range. The upper arms stay pinned to the sides. Squeeze at the peak contraction. Lower the dumbbells under control to the fully extended starting position. The hammer grip should never rotate — if the palms turn during the rep, you've defaulted to a partial supinated curl.
Common mistakes
- Rotating the palms during the curl. The neutral grip stays throughout.
- Letting the elbows drift forward. Pin them to the sides.
- Swinging the torso. Body stays still.
- Bouncing into the bottom. Pause at full extension before the next rep.
- Going too heavy. The hammer position lets you load slightly heavier than a strict supinated curl, but ego loading still kills form.
Progressions and regressions
Regress to lighter loads if the wrists aren't ready for the hammer grip. To progress, work pause hammer curls (3-second pause at peak), alternating hammer curls (one arm at a time), or cross-body hammer curls (curl the dumbbell up and across the body toward the opposite shoulder).
Programming notes
Excellent forearm and brachialis builder. 3-4 sets of 8-12 reps. Two or three times a week. Pair with supinated curls for a complete elbow-flexor stimulus — the supinated curl hits the biceps directly, the hammer hits the brachialis and brachioradialis. Many lifters chasing arm size respond better to adding hammer curls than to adding more standard curls.
