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Biceps · Beginner

Hammer Curl

Neutral-grip curl that strengthens the brachialis, brachioradialis, and biceps.

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Hammer Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand and your palms facing your body.
  2. 02Keep your elbows close to your sides and your shoulders relaxed.
  3. 03Curl the dumbbells upward while keeping the neutral grip.
  4. 04Pause briefly at the top without swinging your torso.
  5. 05Lower the dumbbells slowly back to your sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Biceps CurlRelated variationCross-Body Hammer CurlRelated variationDumbbell Preacher Hammer CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationPreacher Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Standing One Arm Hammer Curl with Rope AttachmentComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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