Hammer Curls: Do They Hit the Long or Short Head of Your Biceps?

If you’ve ever stood in front of the mirror wondering why your biceps aren’t peaking despite endless curls, it might be time to look at how hammer curls train your arms and which head they target.

Understanding Biceps Anatomy

Your biceps have two heads:

• Long head: Creates the biceps “peak” on the outside of your arm.

• Short head: Adds width to the inside of your arm.

Different curls emphasize these heads differently, so aligning your curls with your goals is crucial.

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Do Hammer Curls Work the Long or Short Head?

Hammer curls primarily target the brachialis (the muscle underneath your biceps) and the brachioradialis (forearm), but they also engage the short head of the biceps more than the long head. The neutral grip reduces shoulder involvement, making it less effective for isolating the long head, which needs your elbows slightly in front of your body for maximum tension.

If you want thicker arms and stronger forearms, hammer curls are your friend. If you are chasing a taller biceps peak, you will need to pair them with movements that emphasize the long head, such as incline dumbbell curls.

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Hammer Curls vs EZ Bar Curls

While EZ bar curls allow you to lift heavier and place your wrists in a semi-supinated position, they still engage both heads of the biceps relatively evenly, with a slight emphasis on the long head. In contrast, hammer curls keep your grip neutral, focusing more on the brachialis and short head, with less wrist strain.

Both are excellent for your program:

• Use hammer curls for arm thickness, forearm strength, and elbow-friendly training.

• Use EZ bar curls for heavy loading and peak contraction for overall biceps development.

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Concentration Curls vs Hammer Curls

Concentration curls isolate the biceps intensely, reducing momentum and engaging the short head heavily, perfect for those looking to improve mind-muscle connection and get a harder peak contraction at the top.

Hammer curls, on the other hand, allow you to move moderately heavy weight with strict form while building the underlying brachialis for arm thickness. If you want width and strength, hammer curls will deliver. If you want sculpting and finishing detail, concentration curls can be your closer.

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Personal Reflection from Training

When I hit a plateau on my biceps growth, I realized all I did were barbell curls and heavy preacher curls. Adding hammer curls with strict form—focusing on control and a full range of motion—helped me notice a different type of arm fullness, especially near the elbows. Not only did my arms look thicker from the front, but my forearm strength improved for deadlifts and pull-ups. If you’ve been skipping hammer curls, adding them twice a week could be the change your arms need.

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Practical Tips for Effective Hammer Curls

• Keep your elbows close to your sides and avoid swinging.

• Use a full range of motion, lowering the dumbbell until your arm is almost straight.

• Pause at the top for a strong contraction.

• Try seated hammer curls to reduce momentum.

• Perform 3–4 sets of 8–12 reps for balanced growth.

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Bottom Line

Hammer curls primarily target the short head of your biceps, along with the brachialis and brachioradialis, for arm thickness and functional strength. They are best combined with exercises like incline curls for long head emphasis and concentration curls for strict isolation, giving you a comprehensive arm routine that maximizes both size and definition.

If your goal is well-rounded arms with strength and aesthetics, don’t overlook the simplicity and effectiveness of hammer curls in your program.