Hammer Curl
The hammer curl targets the brachialis and brachioradialis for thicker arms, using a neutral grip.
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Hammer Curl
The hammer curl targets the brachialis and brachioradialis for thicker arms, using a neutral grip.
Muscles Involved
- Brachialis : primary target, gives arm thickness
- Brachioradialis : lateral forearm muscle
- Long head of biceps : assisted
Step-by-Step Instructions
Step 1 — Position
Dumbbells in neutral grip (thumbs up) throughout the movement.
Step 2 — Ascent
Flex elbows without rotating the wrist. Neutral movement.
Step 3 — Descent
Lower controlled, maintain neutral grip.
Sets and Reps
3 sets of 10-12 reps.
Common Mistakes
- Rotating wrist : keep neutral grip throughout
- Momentum : strict
- Elbows advancing : fixed
Safety Tips
Very safe for wrists thanks to neutral grip. Ideal if supinated curls cause pain.
Variations
- Cross-body hammer curl : toward opposite shoulder
- Rope hammer curl (cable) : constant tension
Who Is This Exercise For?
All levels. Essential complement to the classic curl for complete arms.