Hammer Curl
Biceps, brachialis and forearms1 or 2 dumbbells
The hammer curl is a dumbbell curl with a neutral, palms-in grip. It trains the biceps, the muscle underneath it called the brachialis, and the forearms.
How to do the Hammer Curl
- Hold the dumbbells at your sides with your palms facing your thighs.
- Keep your elbows pinned to your ribs.
- Curl the dumbbells up without turning your wrists.
- Lower slowly to a full stretch.
Common mistakes
- Your wrists bend or twist. Keep your wrists straight in line with your forearms.
- You rock your torso. Stand tall and brace your core.
- You stop short at the bottom. Straighten your arms fully on every rep.
With a bench or without
With a bench: sit upright on the bench for strict form.
Without a bench: do the curl standing.
Easier and harder versions
Easier: Use lighter dumbbells or sit down.
Harder: Alternate arms slowly or lower for three seconds.