Dumbbell Hammer Wrist Curl
The dumbbell hammer wrist curl targets the brachioradialis and forearm extensors by performing wrist movements with a neutral (hammer) grip. Rest your forearms on a bench with a neutral grip and flex the wrist side to side.
How to Perform
Sit with your forearm resting on a bench, holding a dumbbell with a neutral grip.
The dumbbell should be vertical with one end hanging off the bench side.
Flex your wrist upward (radial deviation) as high as possible.
Lower with control to the starting position.
Common Mistakes to Avoid
Rotating the forearm instead of keeping a pure neutral grip.
Using too heavy a dumbbell and losing wrist control.
Moving the forearm off the bench during the movement.
Muscle Activation
Variations
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