10 Best Hammer Curls Alternatives for Limited Equipment

Ranked Hammer Curls Alternatives

10 substitutes, ranked by how closely each one matches Hammer Curls on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Hammer Curls (With Arm Blaster)

   98% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the biceps with more balance to manage.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
   3. This will be your starting position.
   4. Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
   8. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
   • Balance: harder to stay steady on than Hammer Curls
2. Play demonstration

   2. Olympic Barbell Hammer Curl

   98% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
   2. Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
   • Balance: harder to stay steady on than Hammer Curls
3. Play demonstration

   3. Barbell Standing Close Grip Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together.
   2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
   3. 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.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly begin to bring the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
4. Play demonstration

   4. Barbell Standing Reverse Grip Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
5. Play demonstration

   5. Barbell Standing Wide-grip Curl

   96% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
   2. Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body.
   3. Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
   4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
6. 

   6. Dumbbell Bicep Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   1. 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.
   2. 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.
   3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
7. Play demonstration

   7. Barbell Curl

   95% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
   2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
   3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale as you slowly begin to lower the bar back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
8. 

   8. Close-grip EZ Bar Curl

   95% match

   • Biceps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. 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.
   2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
   3. 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.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
9. 

   9. Close-grip Ez-bar Curl With Band

   95% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. 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.
   2. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
   3. 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.
   4. Slowly begin to bring the bar back to starting position as your breathe in.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as Hammer Curls
   • Primary muscle: biceps, the same as Hammer Curls
   • Equipment: free weights, the same as Hammer Curls
   • Body position: standing, the same as Hammer Curls
10. 

    10. Close-grip Standing Barbell Curl

    95% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Hold a barbell with both hands, palms up and a few inches apart.
    2. 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.
    3. 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.
    4. Slowly go back down to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: curl, the same as Hammer Curls
    • Primary muscle: biceps, the same as Hammer Curls
    • Equipment: free weights, the same as Hammer Curls
    • Body position: standing, the same as Hammer Curls