Exercise guide
Hammer Curls
Hammer Curls are dumbbell curls performed with a neutral grip, meaning the palms face each other throughout the movement. The biceps contribute while the brachialis and forearm muscles also help bend the elbows and support the weights.
Training context
Who May Find Hammer Curls Useful?
The neutral grip may feel more comfortable than a fully underhand curl for some wrists and elbows. Hammer Curls can be used as general arm work or to complement other curl variations.
The dumbbells may be raised together or alternated. Keep the selected version consistent throughout the set.
Technique overview
Keep the thumbs pointing upward
Stand tall with the dumbbells at the sides and palms facing inward. Curl by bending the elbows without rotating the hands or leaning backward. Pause near the highest controlled point, then lower slowly until the arms are comfortably extended. Stop before swinging begins.
Treat this as an overview and use a range, pace, and setup you can control.