This post contains affiliate links. Please see our disclosure policy.

Chris Freytag demonstrating a hammer curl

The hammer curl is a bicep exercise that strengthens, tones, and sculpts the arms, giving you a more defined and sculpted upper body. It’s slightly different from the bicep curl as it uses complementary muscles and muscle fibers to attack the biceps from all angles.

Here, I’ll show you how to do hammer curls and the benefits of adding them to your workout routine.

muscle strength vs muscle endurance woman squatting

Save This Article To Read Later

Enter your email below and we’ll email you the post right to your inbox to read later! 📥

Table of Contents

Hammer Curl Instructions

Here’s how to do the hammer curl exercise:

  1. Standing upright with core engaged, weights resting at sides with palms facing in.
  2. Curl the dumbbells up, thumbs on top, until they reach shoulders. Lower to start position with control.

The hammer curl can be done with both arms moving simultaneously or in more of a “hammer” motion, lifting one, and then the other. In either case, be sure to soften your knees and stand in a strong position with your core engaged the entire time.

Hammer Curl vs Bicep Curl

A traditional bicep curl keeps your arms down by your side with palms facing up, and your biceps squeeze the dumbbells up to your shoulders.

With a hammer curl, you are turning the palms inward, and when lifting the dumbbells, you engage added muscle fibers that surround the biceps, which you don’t get in a regular bicep curl.

Hammer Curl Benefits

Adding hammer curls to your exercise routine comes with great benefits! Here are just a few:

  • Works more than just your biceps: They also target other muscles like the brachialis and forearms, so you’re getting more bang for your buck.
  • Helps build grip strength: Since you’re holding the dumbbells with palms facing each other, it works your forearms more and helps strengthen your grip over time.
  • It’s a functional strength exercise: The neutral grip mimics real-life lifting motions, helping support daily activities.
  • Easier on your wrists: For some, the hammer curl is a great alternative to the bicep curl if you have wrist weakness or an injury.
  • Tones your arms – Hammer curls can help make your arms look fuller and more toned from the side.

Easy Ways to Incorporate Hammer Curls Into Your Workouts

Incorporate this exercise into your own routine, or into one of my upper body workouts below!