Biceps
Hammer Curl
The Hammer Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: brachialis 35%, biceps (long head) 22% and brachioradialis 20%.
Also known as: neutral curl
How to do it
- Stand tall with a dumbbell in each hand, arms at your sides and palms facing in.
- Brace the abs and keep the elbows beside the ribs.
- Curl both dumbbells up with the thumbs pointing at the ceiling.
- Stop when the dumbbells reach the front of the shoulders.
- Lower slowly until the arms are straight again.
Tips
- Keep the dumbbells parallel to each other like two hammers.
- Squeeze the handles hard to keep the wrists locked.
Common mistakes
- Rocking the torso to swing the weights up.
- Letting the elbows drift forward and the shoulders take over.
Muscles worked by the Hammer Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Hammer Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Hammer Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Hammer Curl good for beginners?
Yes. The Hammer Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hammer Curl?
For example the Band Hammer Curl, Cable Hammer Curl and Cable Rope Hammer Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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