Dumbbell Hammer Curl – Build Bigger, Stronger Arms
If you want bigger biceps and stronger forearms, the dumbbell hammer curl should be a staple in your training. It’s simple, effective, and hits muscles that traditional curls can sometimes miss.
Here’s how hammer curls work, why they matter, and how to program them for better results.
💪 What Is a Dumbbell Hammer Curl?
The hammer curl is a bicep curl variation where you keep your palms facing each other (neutral grip) throughout the movement. This small change shifts emphasis onto both the biceps and the brachialis—the often overlooked muscle underneath your biceps.
Result? Bigger arms and stronger grip.
Unlike traditional supinated curls (palms up), hammer curls feel more natural on the wrists and elbows too.
🚀 Why Hammer Curls Deserve a Spot in Your Training
- Bigger, Thicker Arms – Hitting the brachialis creates that “3D” arm look.
- Stronger Forearms – Builds wrist and grip strength for pulling lifts like deadlifts.
- Healthier Elbows – Neutral grip is often easier on elbow joints compared to traditional curls.
- Functional Strength – Neutral grips translate well to everyday pulling and lifting.
If your arm training only includes supinated curls, you’re leaving gains on the table.
🆚 Hammer Curls vs Regular Bicep Curls
| Hammer Curl | Regular Bicep Curl | |
|---|---|---|
| Grip | Neutral (palms face each other) | Supinated (palms up) |
| Focus | Biceps + brachialis + forearms | Mostly biceps |
| Strain | Lower on wrists/elbows | Higher strain on wrists |
| Carryover | Helps grip & pulling lifts | Direct bicep strength |
👉 Both are important! But hammer curls add a dimension regular curls don't.
🏋️♂️ How to Program Hammer Curls
When to use them: Mid to late in your arm or pull workouts.
Ideal rep ranges:
- Hypertrophy (muscle growth): 8–15 reps
- Endurance: 12–20 reps
Example:
- 3–4 sets of 10–12 reps with moderate weight
💡 Use Auto Progression in Volym to automatically track your improvements.
Equipment:
- Dumbbells (any weight)
- Cable rope attachment (for variation)
⚡ Pro Tips for Hammer Curls
- Keep elbows tight to your sides—don’t let them drift.
- Control the lowering phase (eccentric) to maximize growth.
- Avoid swinging—only your forearms should move.
- Use a full range of motion, but avoid overextending at the bottom.
- Pause at the top for a second for extra contraction.
✅ Form matters more than heavy dumbbells.
🔗 Related Movements
- Traditional Dumbbell Curl
- Preacher Curl
- Cable Hammer Curl
- Chin-Ups (pulling movement for biceps)
Need a full plan?
🏁 Final Thoughts
The dumbbell hammer curl is one of the most underrated tools for bigger, stronger arms.
Train it with strict form, progress your loads or reps over time, and you’ll build not just better-looking arms—but stronger, more functional ones too.
Add it to your next workout 💪
