10 Best Hammer Curls Alternatives for Limited Equipment
If you can’t do hammer curls, use movements that preserve a neutral grip and emphasize elbow flexion—targeting the brachialis and brachioradialis. Good substitutes include rope hammer curls, neutral-grip chin-ups, reverse curls, cross-body hammer curls, and band hammer curls. Cue: keep the wrist neutral and drive the thumb upward on each rep to load the brachialis.
Original Exercise: Hammer Curls
How to Perform Hammer Curls
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Hammer Curls Alternatives
1. Dumbbell Hammer Curls (with Arm Blaster)
98.4% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
2. Barbell Standing Reverse Grip Curl
96% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly lower the barbell back to the starting position.
3. Barbell Standing Wide-grip Curl
96% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
- Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
4. Barbell Standing Close Grip Curl
96% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to bring the barbell back to the starting position.
5. Barbell Curl
95.2% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
6. Drag Curl
95.2% MatchHow to perform this exercise
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
7. Dumbbell Bicep Curl
95.2% MatchHow to perform this exercise
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
8. Close-Grip Standing Barbell Curl
95.2% MatchHow to perform this exercise
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
9. Close-Grip EZ Bar Curl
95.2% MatchHow to perform this exercise
- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
10. Close-Grip EZ-Bar Curl With Band
95.2% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Hammer Curls Alternative
You might substitute hammer curls due to equipment limits (no dumbbells), elbow or wrist irritation with supination, or training variety needs. Alternatives let you maintain neutral-grip mechanics that preferentially load the brachialis and brachioradialis while reducing forearm rotation stress. For example, rope hammer curls on a cable keep constant tension; cue: keep elbows pinned and pull with the thumbs. Neutral-grip chin-ups add compound load for progressive overload; cue: initiate with the scapula and pull through the elbow to emphasize elbow flexors.
How to Choose the Right Substitute
Select a substitute based on the movement pattern, loading method, and joint tolerance. If you want isolation with constant tension, pick rope hammer curls or band hammer curls and cue: maintain a neutral wrist and full elbow flexion. If you need heavier loading, use neutral-grip chin-ups or weighted inverted rows—drive the elbows down and back to emphasize elbow flexors. For wrist or forearm pain, choose reverse curls with a controlled eccentric and light weight to strengthen brachioradialis without rotation. Prioritize range of motion, progressive overload, and pain-free biomechanics.
Frequently Asked Questions
What muscles does Hammer Curls work?
Hammer curls primarily target the brachialis and brachioradialis while also loading the long head of the biceps brachii. The neutral (thumb-up) grip reduces supination and shifts torque to the brachialis, increasing elbow-flexor activation.
What is the best bodyweight alternative to Hammer Curls?
A neutral-grip (parallel-handle) chin-up is the top bodyweight alternative because it loads elbow flexion under a neutral wrist, recruiting the brachialis and biceps. Cue: start from a dead hang, initiate with the scapula, then pull elbows down to emphasize the elbow flexors.
Can I build muscle without doing Hammer Curls?
Yes. You can hypertrophy the same muscles with other movements that preserve elbow flexion and neutral wrist position, like rope hammer curls, reverse curls, and neutral-grip chin-ups. Focus on progressive overload, full range of motion, and controlled tempo to stimulate the brachialis and biceps.
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