Dumbbell Hammer Curls

Dumbbell hammer curls are a simple yet highly effective exercise for targeting the muscles of your upper arm and forearm. Unlike traditional bicep curls, hammer curls keep your hands in a neutral position throughout the movement. This grip variation shifts the focus slightly, recruiting additional muscles and improving functional strength for everyday pulling and gripping tasks.

What Are Dumbbell Hammer Curls

Hammer curls are a variation of the standard dumbbell curl performed with a neutral grip, meaning your palms face inward toward each other during the entire movement. This small change in hand position engages not only the biceps brachii but also the brachialis and brachioradialis, two muscles that are crucial for elbow flexion and forearm strength. The result is a well-rounded arm workout that enhances both size and function.

How to Perform Dumbbell Hammer Curls Correctly

Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing each other in a neutral grip. Keep your elbows close to your torso and your shoulders relaxed.

Curl the dumbbells upward by bending your elbows, keeping your palms facing inward and your wrists straight. Raise the dumbbells until your forearms are nearly vertical, then pause briefly at the top of the movement. Slowly lower the weights back to the starting position under control. Repeat for the desired number of repetitions, maintaining good posture throughout.

Progressions Bodyweight to Resistance

Beginners can start with very light dumbbells or even resistance bands to master the neutral grip and avoid straining the forearms. Once you’re comfortable, gradually increase the weight to challenge your biceps and forearms further.

For more advanced variations, perform cross-body hammer curls, where each dumbbell is brought across the chest toward the opposite shoulder, or try slow negatives by emphasizing a controlled lowering phase for greater muscle activation.

Muscles Worked in Dumbbell Hammer Curls

The primary target is the brachialis, which lies underneath the biceps and contributes to overall upper arm thickness. The biceps brachii are also heavily involved, though slightly less emphasized than in supinated curls. The brachioradialis in the forearm plays a significant role, helping to develop grip strength and forearm size.

Benefits of Doing Hammer Curls Regularly

Hammer curls promote balanced arm development by targeting the brachialis and brachioradialis, often underworked in standard curls. They improve grip strength, which carries over to deadlifts, pull-ups, and other heavy pulling exercises. This exercise also reduces strain on the wrists compared to supinated curls, making it a joint-friendly option for many lifters.

Tips for Mastering Hammer Curls

Use a slow, controlled tempo to avoid swinging the weights or relying on momentum. Keep your wrists neutral and your elbows tucked close to your sides throughout the movement. Start with a manageable weight to focus on proper form and maximize muscle engagement. Avoid leaning back as you lift; maintain an upright posture with a tight core.

The Bottom Line

Dumbbell hammer curls are an excellent addition to your arm training routine, building size, strength, and grip power. Their unique neutral grip emphasizes muscles often missed by standard curls, making them a key movement for complete upper arm development. Start light, focus on technique, and gradually progress to heavier weights to get the most out of this versatile exercise.