Alternate Hammer Curl
The alternate hammer curl keeps your palms facing each other — a neutral grip that shifts extra work onto the brachioradialis and brachialis, the muscles that thicken the forearm and the outside of the upper arm. It is the curl of choice for grip-heavy goals and for elbows that complain about palm-up curling. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4–6 per arm | 2 min |
| Muscle | 3–4 × 9–12 per arm | 60–90 s |
| Endurance | 2–3 × 18–27 per arm | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-friendly and one of the most elbow-comfortable curl variations.
Proper form — 5 cues
- Hold the dumbbells thumbs-up, like carrying two hammers, for the entire rep.
- Curl one side while the opposite arm hangs long and quiet.
- Keep the wrist locked straight — no curling the dumbbell with your wrist at the top.
- Bring the thumb toward the front of your shoulder, stopping when the forearm is just past vertical.
- Take 3 seconds down and reach full elbow extension before switching sides.
Breathing: Breathe out driving the dumbbell up, breathe in on the slow lower.
The 3 mistakes Maddy corrects most
Common questions
What do hammer curls work that regular curls do not?
The neutral grip puts the brachioradialis — the meaty muscle on the thumb side of your forearm — and the brachialis, which sits beneath the biceps, into a stronger position. Regular palm-up curls bias the biceps itself. Training both grips builds a fuller arm than either alone.
Hammer curls vs bicep curls — do I need both?
If arm development matters to you, yes — they are complements, not substitutes. The supinated curl targets the biceps peak; the hammer targets forearm and brachialis thickness, which literally pushes the biceps up from underneath. A simple split is one of each per week, or alternate them session to session.
Why can I lift more on hammer curls?
The neutral grip recruits the brachioradialis and brachialis more effectively alongside the biceps, so more total muscle shares the load. That is normal — but do not let the bigger number tempt you into swinging. The same strict standards apply: still torso, pinned elbows, full lockout at the bottom.
Related exercises
Browse: All biceps exercises · All forearms exercises · All dumbbell exercises · Full exercise library
This is one exercise. Your plan is the other 99%.
Maddy hand-builds training around your exact body — schedule, recovery, injuries, food culture. It starts with a 3-minute scan.
Start My Body Scan → 11 questions · 3 min · free · no card yet