ARMS · ISOLATION
Hammer Curl
A neutral-grip dumbbell curl that trains the biceps and brachialis.
Primary musclesBiceps, Brachialis
Secondary musclesForearms
EquipmentDumbbells
DifficultyBeginner · Elbow Flexion
How to perform
- Hold the dumbbells with palms facing each other.
- Curl without swinging the torso.
- Lower slowly to the starting position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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