How to Do Hammer Curls Correctly for Bigger Arms

Building bigger, stronger arms isn’t just about lifting heavier weights—it’s about using the right technique. One of the most effective exercises for adding thickness to your arms is the hammer curl. Unlike traditional bicep curls, hammer curls target not only the biceps but also the brachialis and forearms, helping you achieve fuller, more balanced arm development.

In this guide, you’ll learn how to do hammer curls correctly, their benefits, muscles worked, common mistakes, and tips to maximize arm growth.

What Are Hammer Curls?

Hammer curls are a dumbbell exercise performed with a neutral grip (palms facing each other). This grip changes the muscle emphasis, making hammer curls excellent for building arm width and improving overall arm strength.

They are suitable for:

• Beginners learning proper curl mechanics
• Intermediate lifters focused on arm growth
• Advanced athletes aiming for stronger forearms and grip

Muscles Worked in Hammer Curls

Hammer curls activate multiple muscles, including:

• Biceps brachii – supports elbow flexion
• Brachialis – lies under the biceps and adds arm thickness
• Brachioradialis – a major forearm muscle
• Forearm flexors – improve grip strength

Because of this multi-muscle engagement, hammer curls are ideal for bigger and stronger arms.

How to Do Hammer Curls Correctly (Step-by-Step)

Follow these steps to perform hammer curls with perfect form:

1. Starting Position
   • Stand upright with feet shoulder-width apart
   • Hold a dumbbell in each hand with palms facing your body
   • Keep arms fully extended and elbows close to your sides
2. Curl the Weights Up
   • Exhale and slowly curl the dumbbells upward
   • Keep your palms facing each other throughout the movement
   • Lift until the dumbbells reach shoulder height
3. Squeeze at the Top
   • Pause briefly and squeeze your biceps and forearms
   • Avoid moving your elbows forward
4. Lower Slowly
   • Inhale and lower the dumbbells in a controlled motion
   • Fully extend your arms before the next repetition

Tempo Tip: Lift for 2 seconds, lower for 3 seconds to maximize muscle tension.

Benefits of Hammer Curls for Bigger Arms

Adding hammer curls to your workout routine offers several advantages:

• Increases arm thickness by targeting the brachialis
• Improves forearm size and grip strength
• Reduces strain on wrists compared to regular curls
• Enhances overall pulling strength
• Complements other bicep exercises for balanced growth

Common Hammer Curl Mistakes to Avoid

Even a simple exercise like hammer curls can lose effectiveness if done incorrectly. Avoid these mistakes:

• Using too much weight – leads to swinging and poor form
• Moving the elbows forward – reduces muscle activation
• Rushing the reps – limits time under tension
• Incomplete range of motion – reduces growth potential

Focus on control and proper technique rather than lifting heavy.

Best Hammer Curl Variations

To keep your workouts effective and engaging, try these variations:

• Alternating Hammer Curls – focus on one arm at a time
• Seated Hammer Curls – reduce momentum
• Cross-Body Hammer Curls – increase brachialis activation
• Resistance Band Hammer Curls – great for home workouts

How Many Reps and Sets for Bigger Arms?

For muscle growth, follow this guideline:

• Sets: 3–4
• Reps: 8–12
• Rest: 45–60 seconds
  

Train hammer curls 1–2 times per week as part of your arm or upper-body workout.

Final Thoughts

Hammer curls are a powerful yet often underrated exercise for building bigger, thicker arms. When performed correctly, they target key muscles that traditional curls often miss. Focus on proper form, controlled movement, and consistent training to see noticeable improvements in arm size and strength.

If your goal is strong forearms, fuller biceps, and better grip strength, hammer curls deserve a permanent spot in your workout routine.