Hammer Curls
Equipment Needed
About This Exercise
A bicep curl variation performed with a neutral grip (palms facing each other). This grip targets the brachioradialis and brachialis in addition to the biceps, helping build overall arm thickness.
How to Perform
- 1
Setup
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body (neutral grip).
- 2
Curl Up
Keeping your upper arms stationary and elbows close to your sides, curl the dumbbells upward by bending at the elbows. Maintain the neutral grip throughout.
- 3
Top Position
Squeeze your biceps at the top of the movement when the dumbbells are near shoulder height.
- 4
Lower
Slowly lower the dumbbells back to the starting position with control. Avoid swinging or using momentum.
Form Tips
- •Keep your elbows pinned to your sides throughout the movement
- •Maintain the neutral (palms facing each other) grip at all times
- •Control the weight on the way down — no dropping
- •Stand tall with core engaged, avoid swaying
Common Mistakes to Avoid
- •Swinging the body to generate momentum
- •Letting the elbows drift forward
- •Rotating the wrists during the curl
- •Using too heavy a weight and sacrificing form
Muscles Worked
Primary
Secondary
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