Learn how to do hammer curls to build stronger muscles and arms. Improve strength, size, and grip with this effective exercise.
Introduction
The Hammer Curl is a great exercise for building stronger, bigger arms. It works the brachialis and brachioradialis muscles in the forearm, in addition to the biceps. In this exercise, you hold the dumbbells with your palms facing each other, which is called a neutral grip.
Hammer curls help improve arm strength, size, and endurance. They also boost grip strength, which is useful for many other exercises. This exercise is easy to add to your routine, whether you’re a beginner or more experienced, and it’s perfect for creating well-defined arms.
What is Hummer Curl?
The Hammer Curl is a popular exercise that targets the biceps, forearms, and grip strength. Unlike traditional curls where your palms face up, hammer curls use a neutral grip with your palms facing each other. This small change shifts the focus to the brachialis and brachioradialis muscles, located in the forearm and upper arm.

By working these muscles, hammer curls help build stronger, more defined arms. The brachialis muscle, which lies underneath the biceps, becomes more developed, giving the arms a fuller look. Hammer curls also improve grip strength, which is important for many other exercises like deadlifts and pull-ups.
How to Do a Hammer Curl
The Hammer Curl is a simple yet effective exercise that targets your biceps and forearms. Here’s how to perform it correctly:
Start with the Right Equipment
Grab a pair of dumbbells. Choose a weight that allows you to perform the exercise with proper form, but still challenges you by the last few reps.
Stand Tall with Good Posture
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand, keeping your arms fully extended by your sides. Make sure your palms are facing each other (neutral grip) rather than facing up or down.
Curl the Dumbbells Up
Without moving your upper arms, exhale and curl the dumbbells toward your shoulders. Keep your elbows close to your torso. The movement should be controlled, and your forearms should be doing all the work.
Squeeze at the Top
When the dumbbells are close to your shoulders, pause for a second and squeeze your biceps and forearms. This helps increase muscle activation.
Lower the Dumbbells Slowly
Inhale and slowly lower the dumbbells back to the starting position, fully extending your arms again. Keep your movements slow and controlled to maximize muscle engagement.
Repeat the Movement
Perform the desired number of repetitions (usually 10–15) while maintaining good form. Avoid swinging your body or using momentum to lift the weights.
Benefits of Hummer Curl Exercise [1]
The Hammer Curl is a highly effective exercise that offers a range of benefits for anyone looking to build stronger, more defined arms. By incorporating a neutral grip, hammer curls target not only the biceps but also key muscles in the forearms, making it a versatile movement for overall arm development. Below are the main benefits of including hammer curls in your workout routine:
Increases Arm Strength
Hammer curls help to build strength in both the biceps and the forearms. Strengthening the brachialis and brachioradialis muscles with this exercise improves your ability to perform other lifts and activities that require arm strength, such as lifting heavy objects or performing pulling exercises.
Improves Forearm Development
Unlike regular curls, which primarily target the biceps, hammer curls focus on the brachioradialis, a muscle in the forearm. By strengthening and developing these muscles, hammer curls give your arms a more balanced, defined look and can also improve your grip strength, which is essential for many sports and physical activities.
Enhances Grip Strength
Grip strength is crucial for a variety of exercises, such as deadlifts, pull-ups, and kettlebell exercises. Hammer curls help develop the muscles in your forearms that are responsible for holding and gripping, making it easier to handle heavier weights in other exercises.
Promotes Balanced Arm Development
Because hammer curls work both the biceps and forearms, they contribute to a more balanced and proportional arm appearance. As the brachialis muscle develops beneath the biceps, it can make the upper arm appear fuller and thicker, giving your arms a more muscular and defined look.
Prevents Injury
By strengthening both the biceps and forearms, hammer curls help stabilize the elbow joint and improve the overall durability of your arms. This can reduce the risk of injuries, particularly those that involve overuse or strain on the elbow, wrist, and forearm muscles.
Easy to Perform
Hammer curls are simple to learn and execute, making them accessible for beginners and advanced lifters alike. You don’t need special equipment, just a pair of dumbbells, and they can be done anywhere, making them a great addition to home or gym workouts.
Diet Plan For Hammer Curls
While the Hammer Curl is an effective exercise for building stronger, more defined arms, achieving optimal results requires proper nutrition. A diet that supports muscle growth, recovery, and energy levels will enhance the effectiveness of your workouts. Properly fueling your body with the right nutrients before and after training will help maximize strength and muscle development, not just in your arms, but in your entire body
Sample Diet Plan for Hammer Curl Performance :
Meal | Foods | Purpose |
---|---|---|
Breakfast | Oats, scrambled eggs, spinach, whole-grain toast, and a banana | Provides energy, protein, and healthy carbs for morning recovery and strength-building. |
Mid-Morning Snack | Greek yogurt with honey, almonds, and berries | Offers protein and healthy fats to keep muscles fueled throughout the morning. |
Lunch | Grilled chicken breast, quinoa, steamed broccoli, avocado | High in protein and complex carbs to fuel your workout and support muscle growth. |
Pre-Workout Snack | Apple with peanut butter or a protein smoothie with banana | Provides quick-digesting carbs and protein for energy during your hammer curl session. |
Post-Workout Meal | Grilled salmon, sweet potato, mixed greens with olive oil | A well-balanced meal with protein for muscle recovery and carbs to replenish glycogen stores. |
Dinner | Lean beef or turkey, brown rice, steamed asparagus, and a salad | Protein-rich meal with complex carbs to aid muscle repair overnight. |
Evening Snack | Cottage cheese with flaxseeds or a casein protein shake | Slow-digesting protein for muscle recovery overnight. |
Key Nutritional Guidelines:
- Protein: Aim for a protein intake of about 1.6–2.2 grams per kilogram of body weight. Protein is essential for muscle repair and growth, particularly after strength training exercises like hammer curls.
- Carbohydrates: Include complex carbs (like whole grains, sweet potatoes, and brown rice) for sustained energy. These are important for fueling your workouts and aiding recovery.
- Healthy Fats: Incorporate sources of healthy fats (such as avocado, nuts, and olive oil) to support overall health and hormone production, which aids in muscle growth.
- Hydration: Drink plenty of water throughout the day, especially before and after your workout, to stay hydrated and optimize performance and recovery.
- Calorie Surplus (for muscle gain): If your goal is muscle gain, consider a calorie surplus, consuming more calories than you burn to provide your body with extra energy for muscle building.
Tips for Success
Hammer curls are an excellent exercise for building stronger, more defined arms, but to get the most out of this exercise, it’s important to focus on proper form, consistency, and a well-rounded training approach. Below are some essential tips that will help you maximize the effectiveness of your hammer curl routine and achieve your muscle-building goals.

Use Proper Form
Maintaining the right form is crucial to effectively target the muscles and avoid injury. Make sure your elbows stay close to your body and that only your forearms move during the curl. Avoid using momentum or swinging your body to lift the weights, as this reduces muscle engagement and can strain your lower back.
Focus on Slow and Controlled Movements
To maximize muscle activation, perform the exercise slowly. Focus on lifting the dumbbells in a controlled motion and lowering them back down slowly. This increases time under tension, which is key for muscle growth.
Choose the Right Weight
Select a weight that challenges you without compromising form. If the weights are too light, you won’t stimulate the muscles enough. If they’re too heavy, you risk using momentum or losing form. Aim for a weight that allows you to complete 8-12 reps with good form, where the last few reps are challenging.
Include Hammer Curls in a Balanced Arm Routine
While hammer curls are great for building arm strength and size, it’s important to include other exercises for overall arm development. Combine hammer curls with exercises like bicep curls, tricep dips, and shoulder presses to target all muscles of the arm and ensure balanced growth.
Prioritize Recovery
Muscle growth happens during rest, not just during workouts. Give your arms time to recover between sessions by allowing at least 48 hours between arm-focused workouts. Proper sleep and nutrition are also essential for recovery and muscle repair.
Increase Reps and Sets Gradually
To continue making progress, gradually increase the number of reps and sets as your strength improves. Start with 3 sets of 8-12 reps and aim to increase the weight or reps over time as you get stronger.
Stay Consistent
Consistency is key when it comes to muscle growth. Stick to a regular workout schedule, aiming to work your arms at least once or twice a week. Over time, you’ll notice improvements in strength, endurance, and muscle definition.
Mind-Muscle Connection
Focus on the muscles you are working during the hammer curl. Engage your biceps and forearms throughout the movement and visualize the muscles contracting as you curl the dumbbells. This will help you develop better control and maximize muscle activation.
Don’t Skip Warm-Up and Stretching
Warming up properly before your workout and stretching after your session can help prevent injuries and improve flexibility. Spend 5–10 minutes warming up your arms, shoulders, and wrists before jumping into hammer curls to ensure you’re ready to perform at your best.
Conclusion
Hammer curls are an effective exercise for building stronger, more defined arms. This move targets the biceps and forearms, especially the brachialis and brachioradialis muscles, giving your arms a fuller and more balanced look. The neutral grip used in hammer curls helps you focus on both the upper and lower parts of the arm, making it a great addition to any arm workout routine. To see the best results, make sure you maintain proper form, use the right weight, and stay consistent with your training. Combine hammer curls with a healthy diet, enough rest, and other arm exercises for optimal muscle growth and strength.
FAQs about Hummer Curl Exercise
What is a hammer curl?
A hammer curl is a bicep exercise that targets the brachialis and brachioradialis muscles by holding dumbbells with a neutral (palms facing each other) grip.
What muscles do hammer curls work?
Hammer curls primarily target the brachialis and brachioradialis muscles, along with the biceps brachii.
How do hammer curls differ from regular curls?
In regular curls, your palms face upward, targeting the biceps. In hammer curls, your palms face each other, working different muscles in your arms.
Are hammer curls good for building arm size?
Yes, hammer curls are excellent for building arm size, especially for increasing the thickness of the upper arms by targeting the brachialis.
How do I perform hammer curls correctly?
Stand with a dumbbell in each hand, arms fully extended, and palms facing each other. Curl the dumbbells towards your shoulders while keeping your elbows close to your body, then lower them back down slowly.
How many reps should I do for hammer curls?
For strength, aim for 4-6 reps per set. For muscle growth, 8-12 reps per set is effective. Start with 3-4 sets per workout.
Can hammer curls be done every day?
It’s best to allow 48 hours of rest between hammer curl workouts to give your muscles time to recover.
Do hammer curls help with grip strength?
Yes, hammer curls can improve grip strength because they engage the brachioradialis, which plays a key role in forearm strength.
Can hammer curls be done with other exercises?
Yes, hammer curls can be combined with other bicep and arm exercises, such as barbell curls, tricep extensions, and pull-ups, for a complete arm workout.
Are hammer curls effective for women?
Absolutely! Hammer curls are great for both men and women who want to build strength and tone their arms.
What weights should I use for hammer curls?
Start with a weight that allows you to complete your target number of reps with proper form. Gradually increase the weight as you get stronger.
How do hammer curls benefit the forearms?
Hammer curls engage the brachioradialis, which helps develop forearm strength and size, giving your arms a more balanced look.
Are hammer curls better than regular curls?
Hammer curls are not necessarily “better” but complement regular curls. They target different muscles in the arms, helping you build overall arm strength and size.
Can hammer curls help improve my athletic performance?
Yes, stronger arms and improved grip strength can enhance performance in sports that require upper body and arm strength, like climbing, boxing, or racquet sports.
What are some variations of hammer curls?
Variations include the cross-body hammer curl (curling the dumbbell towards the opposite shoulder) or using different types of equipment like cables or kettlebells.
Disclaimer: The information provided in this article is for general informational purposes only and is not intended as medical advice. Always consult with a healthcare professional or certified fitness trainer before starting any new exercise.
By healthylyfe