What should I feel during Hammer curl?

Brachialis and forearm working — different from supinated bicep curl.

What are common mistakes with Hammer curl?

Wrists rolling to supination mid-rep; Elbows drifting forward; Short ROM stopping below full contraction

How do I progress Hammer curl?

Add load or try cross-body hammer curl for long-head bias.

What can I do instead of Hammer curl?

Barbell curl (strict), EZ-bar curl, Rope hammer curl

Hammer curl

Neutral grip (thumbs up), curl DB to shoulder with elbows pinned at sides.

family=hammer curlpattern=elbow flexionforce=pullmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

brachialisPRIME

biceps68

brachioradialis56

Primary: brachialis
Supporting: biceps, brachioradialis

Mechanics

Pattern: elbow flexion
Equipment: dumbbell
Geometry: Variable Range
Target feel: Brachialis and forearm working — different from supinated bicep curl.
Progression: Add load or try cross-body hammer curl for long-head bias.
Regression: Lighter DB and focus on the neutral wrist position throughout.

Watch for

Wrists rolling to supination mid-rep
Elbows drifting forward
Short ROM stopping below full contraction

Equipment context

Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

See all 5 brachialis exercises in the Atlas

Progression ladder

Beginner / regression: Lighter DB and focus on the neutral wrist position throughout.
Standard: Hammer curl
Advanced / progression: Add load or try cross-body hammer curl for long-head bias.

Atlas metrics

Movement pattern: elbow flexion
Primary target: brachialis
Supporting muscles: biceps, brachioradialis
Equipment: dumbbell
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Hammer curl?: Neutral grip (thumbs up), curl DB to shoulder with elbows pinned at sides.
What should I feel during Hammer curl?: Brachialis and forearm working — different from supinated bicep curl.
What are common mistakes with Hammer curl?: Wrists rolling to supination mid-rep; Elbows drifting forward; Short ROM stopping below full contraction
How do I progress Hammer curl?: Add load or try cross-body hammer curl for long-head bias.
What can I do instead of Hammer curl?: Barbell curl (strict), EZ-bar curl, Rope hammer curl