Exercises / Hammer Curl

Hammer Curl

Also known as: Neutral-grip curl, Dumbbell hammer curl

A standing curl with a neutral grip. The bells travel beside the torso to about shoulder height.

Primary muscles
Biceps (brachialis), Forearms (brachioradialis)
Equipment
Dumbbell (pair of dumbbells, neutral grip)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Hammer Curl.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Line-art start of an alternating hammer curl.
Alternate-hammer-curl-1.png by Everkinetic, CC BY-SA 3.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.
Line-art mid-to-top position of an alternating hammer curl.
Alternate-hammer-curl-2.png by Everkinetic, CC BY-SA 3.0. Via Wikimedia Commons. License: CC BY-SA (share-alike). Source.

Cues

  1. Hold a pair of dumbbells at the sides with a neutral grip, palms facing the body.
  2. Curl the bells by bending the elbows; keep the thumbs up and the upper arms still.
  3. Stop near the shoulders without swinging the torso.
  4. Lower to a long-arm hang; do not bounce off the thigh.
  5. Alternate arms or curl both together; the grip stays neutral either way.

Common mistakes

  • Rotating into a supinated curl halfway up.
  • Swinging the bells with the hips.
  • Shrugging so the traps finish the lift.

Safety

  • Keep the elbows close. Do not swing the bells with the torso.
  • Stop if you feel sharp pain at the elbow or wrist.