ARMS · ISOLATION
Hammer Curl
A neutral-grip dumbbell curl that trains the biceps and brachialis.
Primary musclesBiceps, Brachialis
Secondary musclesForearms
EquipmentDumbbells
DifficultyBeginner · Elbow Flexion
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
Ready to track it?
Add this movement to your Gym Log workout and start building your exercise history.