It goes by many names: hammer curl bar, tricep bar, football bar, Swiss bar, neutral grip bar. Whatever you call it, this piece of equipment is one of the most versatile tools for arm training that most people ignore.
Let me show you why it deserves a spot in your routine.
What Is a Hammer Curl Bar?
A hammer curl bar is essentially a metal frame with parallel handles in the middle. Unlike a standard barbell where you grip perpendicular to the bar's length, the hammer curl bar lets you grip with a neutral position—palms facing each other.
This neutral grip is the same position your hands are in during hammer curls with dumbbells, hence the name. The bar version lets you lift both arms simultaneously with heavier weight while maintaining that neutral grip.
Most hammer curl bars have multiple handle options—typically a narrow grip and a wide grip, sometimes with angled positions as well. This versatility is part of what makes them so useful.
Why the Neutral Grip Matters
Understanding the neutral grip helps you understand why this bar is so effective:
Brachialis emphasis: The brachialis sits underneath your biceps. When developed, it pushes your biceps up and adds width to your arms. Neutral grip curls target this muscle better than standard curls.
Brachioradialis work: This forearm muscle contributes to arm size and is highly active during neutral grip movements. Bigger forearms make your whole arm look more impressive.
Reduced wrist strain: Many people find neutral grip more comfortable than supinated or pronated positions. If wrist pain limits your curling, this grip often solves it.
Shoulder-friendly pressing: For tricep work and pressing movements, the neutral grip is generally easier on the shoulder joint than a standard grip.
Best Exercises With the Hammer Curl Bar
Standing hammer curl: The obvious choice. Stand with the bar hanging at arm's length, curl until your forearms are parallel to the floor or slightly higher, lower with control. Keep your upper arms stationary.
Seated hammer curl: Sit on a bench to eliminate any body English. This stricter version ensures your arms do all the work.
Close-grip bench press: The neutral grip makes this tricep builder much easier on the shoulders. Great for people who get shoulder pain from standard close-grip pressing.
Overhead tricep extension: Hold the bar overhead, lower it behind your head by bending at the elbows, then extend back up. The neutral grip feels more natural than a straight bar for many people.
Floor press: Lie on the floor and press. The neutral grip plus the limited range of motion (floor stops your elbows) creates a joint-friendly pressing movement.
Skull crushers: Lying tricep extensions work well with the hammer curl bar's neutral grip.
Bent-over row: Yes, you can row with this bar. The neutral grip hits your back from a different angle than standard rows.
Hammer Curl Bar vs. Dumbbells
Both allow neutral grip work, so which is better?
Hammer curl bar advantages:
• Can go heavier—both arms work together
• Easier to progressively overload with small plate additions
• Stable bar path reduces stabilization demands
• Good for strength-focused training
Dumbbell advantages:
• Each arm works independently (fixes imbalances)
• More exercise variety possible
• Can rotate wrist during movement
• More common in gyms
Best approach: Use both. The hammer curl bar is excellent for heavy, strength-focused work. Dumbbells are great for isolation, unilateral work, and variety.
How Much Does a Hammer Curl Bar Weigh?
Like curl bars, there's no universal standard:
Standard tricep/hammer bars: 20-35 pounds typically
Multi-grip Swiss bars (longer): 35-65 pounds
Budget home gym versions: 15-25 pounds
Check the end caps for stamped weights, or ask your gym staff. For tracking purposes, it matters less than you think—focus on adding weight over time rather than obsessing over the exact starting point.
Programming Hammer Curl Bar Work
For arm size:
• 3-4 sets of 8-12 reps for curls
• 3-4 sets of 8-15 reps for tricep work
• Include as one of your arm exercises, not the only one
For strength:
• 4-5 sets of 5-8 reps
• Longer rest periods (2-3 minutes)
• Focus on adding weight over time
Frequency: Neutral grip work can be done 2-3 times per week alongside your regular arm training.
Combination approach: Try supersetting hammer curl bar curls with hammer curl bar skull crushers. Both exercises, minimal equipment switching, massive arm pump.
Common Mistakes to Avoid
Swinging: The hammer curl bar makes it tempting to go heavy, which leads to swinging. Keep strict form—upper arms don't move during curls.
Ignoring the negative: Lower the weight slowly. The eccentric portion drives muscle growth.
Grip too wide or narrow: Experiment with the different handle positions. Most people find the middle-width grip most comfortable, but you might be different.
Neglecting the bar for pressing: Many people only use the hammer curl bar for curls. It's equally valuable for tricep and pressing work.
Buying a Hammer Curl Bar for Home
If you're building a home gym, consider:
Handle spacing: Look for multiple grip width options for versatility.
Weight capacity: Make sure it can handle your eventual pressing weight, not just curling weight.
Sleeve type: Olympic (2-inch) sleeves match standard gym plates. Standard (1-inch) sleeves need different plates.
Knurling: You want textured handles that grip well without destroying your hands.
The Bottom Line
The hammer curl bar is an underused tool that deserves more attention. Its neutral grip targets muscles that regular curls miss, and it's easier on the joints for both curling and pressing movements.
If your gym has one gathering dust, start using it. If it doesn't, dumbbells with a hammer grip accomplish similar goals. Either way, neutral grip work should be part of your arm training.