Hammer Curl: Building the Forearm and Outer Bicep
Turning your grip to neutral shifts a curl's emphasis toward your brachialis and forearms — a small change with a real effect.
· 2 min read
A hammer curl is a regular dumbbell curl with one change — a neutral, palms-facing-in grip — that shifts emphasis toward the brachialis and forearms rather than the biceps alone.
How to do it
- 1Stand with dumbbells at your sides — palms facing your body, elbows close to your torso.
- 2Curl without rotating your wrist — keep your palms facing in throughout the entire rep, unlike a standard curl.
- 3Pin your elbows — your upper arms should stay roughly still — only your forearms move.
- 4Squeeze at the top — pause briefly at full contraction before lowering.
- 5Lower with control — take a couple of seconds on the way down rather than dropping the weight.
Not sure where this fits in your week?
Answer a few questions and WO Buddy slots exercises like this into a plan that matches your schedule and experience.
Start the free questionnaireSets and reps
3 sets of 10–12 reps per arm, either alternating or both arms together.
Common mistakes
- Swinging the torso. If you're rocking backward and forward to move the weight, it's too heavy — drop the load and keep your elbows pinned.
- Letting the elbows drift forward. Elbows traveling forward turns this into a front raise. Keep them at your sides.
- Rotating the wrist mid-rep. Turning the palm during the movement blends this back into a standard curl and loses the point of the neutral grip.
Safety note
This is a low-risk exercise for most people — the main safety consideration is grip fatigue late in a set, which is normal and not a sign of anything wrong.
The neutral grip is the entire exercise. Keep your palms facing in and your elbows still, and your forearms and brachialis will do the rest.
Get a full plan around this movement
WO Buddy turns your answers into a real training plan, with every exercise, set, rep and rest period ready to go.
Start free, no account needed
