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Hammer Curl (Dumbbell)

A bicep curl variation with a neutral grip that targets the brachialis and brachioradialis along with the biceps.

Video DemonstrationRoyalty-free via Pexels
Hammer Curl (Dumbbell) demonstration

Visual demonstration — Hammer Curl (Dumbbell)

Muscles Worked

Biceps (Primary)BrachialisBrachioradialis

Step-by-Step Instructions

  1. 1Stand holding dumbbells at your sides with palms facing each other
  2. 2Keep elbows pinned to your sides
  3. 3Curl the dumbbells up while maintaining the neutral grip
  4. 4Squeeze at the top
  5. 5Lower slowly to the starting position

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3
Reps10-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • This grip targets the often-neglected brachialis
  • Can be performed alternating or simultaneously
  • Great for building forearm thickness

Common Mistakes to Avoid

  • Rotating the wrist during the curl
  • Using body momentum
  • Not fully extending at the bottom

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