BicepsForearmsDumbbellbeginner
Hammer Curl
Hammer curls use a neutral grip (palms facing each other) that targets the brachialis and brachioradialis in addition to the biceps. This builds forearm thickness and overall arm size.
How to Perform
1
Hold dumbbells at your sides with palms facing each other (neutral grip).
2
Curl the weight up without rotating your wrist — keep the neutral grip throughout.
3
Squeeze at the top and lower under control.
4
Keep elbows pinned to your sides.
5
Can be done alternating, simultaneous, or one arm at a time.
Common Mistakes to Avoid
Swinging the weights up with body momentum.
Rotating the wrist during the curl (which defeats the purpose).
Leaning back to cheat the weight up.
Muscle Activation
Biceps75%
Forearms45%
Variations
Cross-Body Hammer CurlIncline Hammer Curl
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