Hammer curl: how to do it, muscles worked and variations

Elbow flexion with a neutral grip.

Main muscles

Brachialis, Brachioradialis

Secondary muscles

Biceps brachii

Equipment

Dumbbell

Variations

2

Image: start and end of the movement.

Cross-body hammer curl

Neutral-grip curl bringing the dumbbell diagonally toward the opposite shoulder, which emphasizes the brachialis and brachioradialis.

Form. Hold the dumbbells with palms facing your body, lift one diagonally toward the opposite side of your chest without letting your elbow leave your side and lower it slowly before alternating.

Common mistake. Turning the trunk to help, moving the elbow forward, swinging the dumbbell, or shortening the descent.

Brachialis, Brachioradialis · Dumbbell

Dumbbell hammer curl

Curl with a neutral grip.

Form. Lift without losing the neutral grip and lower with control.

Common mistake. Swinging the hips to start.

Brachialis, Brachioradialis · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Other exercises for the same muscles

Biceps curlBiceps brachii · Brachioradialis · 12 variations