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Comparison

Dumbbell Curl vs Hammer Curl

Same dumbbells, different grip: palm up is a classic curl, a neutral grip with palms facing each other is a hammer curl.

Dumbbell Curl: starting position
Dumbbell Curl
Hammer Curl: starting position
Hammer Curl
Dumbbell CurlHammer Curl
Musclesbiceps, brachialisbrachialis, brachioradialis, biceps
EquipmentDumbbellsDumbbells
Entry bar1/3 fine from your first workout1/3 fine from your first workout
Pick it whenYou want to load the biceps themselves.You want a thicker arm and forearm, or you're protecting your wrists.

The main difference

With your palm up the biceps are in their best position and do almost all the work. With a neutral grip the load shifts to the brachialis under the biceps and the brachioradialis on the forearm — your arm looks thicker, and you usually lift a little more in the hammer. Hammer curls are kinder to wrists and elbows.

Can you do both

Yes, and doing both is better: the classic curl for the biceps, the hammer for arm and forearm thickness. 2–3 sets of each is plenty.

In which programs

beginnersFull Body — 3 Days3 days in the program · 3 workouts a weekintermediate–advancedPush / Pull / Legs3 days in the program · 3–6 workouts a weekintermediate3-Day Split3 days in the program · 3 workouts a week

Log both in the diary — your estimated max will show which one is growing faster for you.

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