Arms
Hammer curl
The hammer curl lifts dumbbells with a neutral grip, palms facing each other, shifting more work onto the brachialis and forearms.
- Primary
- Biceps, Brachialis
- Secondary
- Forearms
- Equipment
- Dumbbell
- Type
- isolation
Why it earns a spot
The brachialis sits under the biceps, so building it makes the upper arm look thicker, and the neutral grip is gentler on the wrists.
How to do it
- Stand holding a dumbbell in each hand with your palms facing your thighs.
- Keep your elbows at your sides and your torso still.
- Curl the dumbbells up without rotating your wrists, as if holding hammers.
- Squeeze at the top, then lower slowly to full extension.
- Alternate arms, or curl both together for faster sets.
Common mistakes
- Swinging the dumbbells up with your hips; keep your torso still.
- Rotating the wrists toward a regular curl halfway up; hold the neutral grip.
- Rushing the lowering phase; take two seconds down.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 2-3 | 8-12 | 60-90 sec |
Add reps to 12, then move up to the next dumbbell. Pair them with barbell curls rather than replacing them.
Swaps and alternatives
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