10 Best Hammer Curls Alternatives for Limited Equipment

Hammer Curls are done standing with dumbbells. Ranked closest by our scoring: Dumbbell Hammer Curls (With Arm Blaster), the Olympic Barbell Hammer Curl and the Barbell Standing Close Grip Curl.

Hammer Curls

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Hammer Curls

The steps for Hammer Curls themselves, so you can judge how close each substitute below really is.

Biceps · Dumbbell · Beginner · Isolation

  1. 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.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. 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.
  4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  5. Repeat for the recommended amount of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Hammer Curls (With Arm Blaster)Play demonstration

    1. Dumbbell Hammer Curls (With Arm Blaster)

    98% match

    Biceps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Olympic Barbell Hammer CurlPlay demonstration

    2. Olympic Barbell Hammer Curl

    98% match

    Biceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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
  6. Dumbbell Bicep Curl

    6. Dumbbell Bicep Curl

    95% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    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

Hammer Curls FAQ

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.

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