Smart Workout Diary

Machine Hammer Curl

The machine hammer curl is an isolation exercise performed on a strength machine with a neutral, palms-facing grip. It primarily trains the biceps and brachialis, with meaningful involvement from the forearms. It supports arm strength and muscle development while the machine provides a guided path of motion.

Demonstration

Machine Hammer Curl — demonstration 1
Machine Hammer Curl — demonstration 2

Instructions

  1. Adjust the machine so the seat and arm pad position your elbows in line with the machine’s pivot point. Select a light load to begin.
  2. Sit tall with your chest supported or your upper arms firmly against the pad, depending on the machine design. Place both hands on the neutral-grip handles.
  3. Start with your arms nearly straight, keeping a slight bend in the elbows. Keep your wrists neutral and your shoulders relaxed.
  4. Curl the handles upward by bending your elbows, keeping your upper arms still against the pad or by your sides. Exhale as you lift.
  5. Pause briefly near the top without lifting your elbows or rolling your shoulders forward.
  6. Lower slowly until the arms are nearly straight, inhaling as you return. Maintain control and repeat without letting the weight stack slam.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: do not turn the curl into a shoulder movement by lifting the elbows or leaning back.
  2. Use a load that allows a slow, controlled lowering phase; avoid momentum and weight-stack impact.
  3. Keep wrists straight and grip the handles firmly without excessive squeezing.
  4. Use a comfortable range of motion and stop if the machine setup causes sharp discomfort at the elbows, wrists, or shoulders.
Exercise library