Hammer Curl
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand holding dumbbells at sides, palms facing each other (neutral grip). Pin the elbows to your sides — they must not drift forward. Curl both dumbbells toward your shoulders in a smooth arc. Thumbs should be pointing toward the shoulders at the top. Squeeze at the top. Lower for 2-3 seconds — full extension at the bottom. Alternate arms or curl together — both work.
Why It Works
The hammer curl (neutral grip, thumbs up) trains the brachioradialis and brachialis — the muscles that give real elbow flexor strength for stick handling under defensive pressure. More importantly it builds forearm girth and wrist stability, which directly translates to shot power transfer and one-hand stick control. Most hockey players have significantly underdeveloped forearms relative to the demands placed on them.
Hockey Transfer
Neutral grip builds brachialis — increases overall elbow strength for checking. Pair with wrist roller for a complete forearm + grip session. Quiet day, high payoff.
Coaching Cues
- "Neutral grip (thumbs up)"
- "Curl to shoulder height"
- "Squeeze"
- "Lower slow"
Common Mistakes
Swinging the torso — if you're swinging, the weight is too heavy. Elbows drifting forward — the upper arm must stay vertical. Rushing the lowering phase — the 2-3 second eccentric builds the brachialis strength. Neglecting this for 'real' exercises — forearm strength has direct game impact.
Progression / Regression
Cross-body hammer curl (curl across the body toward the opposite shoulder) — more brachialis engagement.
Band hammer curl — lighter load, easier to maintain form.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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