Hammer curl
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Muscles worked
- High load
- Biceps and Brachialis
- Medium load
- Forearms · Brachioradialis
Not shown on the map: Brachialis
Primary muscles
How to do it
Hold the dumbbells with a neutral grip, palms facing each other, elbows at the sides. Curl up without rotating the wrists, squeeze, then lower slowly. The neutral grip targets the brachialis and forearms; keep the elbows still and avoid swinging the torso to move the weight.
Form cues
- Neutral grip throughout
- Targets the brachialis
Safety
Talk to a professional before this exercise if you have any of the following:
Elbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.