Dumbbell Hammer Curl

Also known as: Hammer Curl and Neutral Grip Dumbbell Curl

Anton YefanovUpdated October 10, 2026

Dumbbell Hammer Curl demonstration, with the biceps highlighted

The dumbbell hammer curl is a curl performed with a neutral grip, palms facing each other the whole rep. That hand position shifts the work off the peak of the biceps and onto the brachialis underneath and the brachioradialis of the forearm, giving the upper arm visible thickness from the side.

How to do the Dumbbell Hammer Curl

Stand tall with a dumbbell in each hand, arms at your sides, and palms facing your thighs.
Keep the elbows pinned to the ribs and the shoulders pulled back and down throughout the set.
Curl both dumbbells up by bending only at the elbow, keeping palms facing each other the whole time.
Squeeze hard at the top with the dumbbells just below shoulder height and the wrists locked straight.
Lower the weights under control over 2 to 3 seconds back to a fully straight-arm position.
Pause briefly at the bottom with the elbows extended, then curl back up for the next rep.

Muscles worked

The dumbbell hammer curl works the biceps and the brachialis underneath them, with the brachioradialis on the thumb side of the forearm doing a large share of the lifting. All three flex the elbow, but the neutral grip changes who leads. With the palms facing each other, the biceps cannot supinate the forearm, so the brachialis and brachioradialis take on more of the load than in a regular curl.

The brachioradialis is strongest through the middle of the rep, around a right angle at the elbow, which is why hammer curls feel hardest halfway up. The brachialis works through the full range regardless of grip. Keeping the elbows pinned to the ribs stops the front delts from swinging the weight, and locking the wrists straight keeps tension on the elbow flexors rather than letting the hands curl in.

Primary:: Biceps

Why train it

Builds upper-arm thickness through the brachialis underneath the biceps.
Develops forearm size and grip strength through the neutral grip.
Wrist-friendly curl option for users who feel strain with palms-up curls.

Common mistakes

Swinging the torso to throw the weight up instead of curling cleanly with the arms.
Letting the elbows drift forward at the top, which turns the curl into a half front raise.
Rotating the wrists at the top and rushing the lower, missing the brachialis-building tension.
Using too heavy a weight, which forces partial reps and short-changes the muscle stretch.

Frequently asked questions

What equipment do I need for the Dumbbell Hammer Curl?

Only a pair of dumbbells. Nothing beyond that is required to run the movement the way it is described above.

Is the Dumbbell Hammer Curl suitable for beginners?

Yes. The Dumbbell Hammer Curl is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.

Can I do the Dumbbell Hammer Curl at home?

Yes, if you own a pair of dumbbells. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Dumbbell Hammer Curl should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Dumbbell Hammer Curl?

Cable Bar Curl, Close-Grip Barbell Curl, and Kettlebell Curl train the same primary muscles as the Dumbbell Hammer Curl. Pick whichever one suits the equipment in front of you.