Self-Resisted Hammer Curl
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Muscles worked
- High load
- Brachialis
- Medium load
- Biceps and Forearms · Brachioradialis
Not shown on the map: Brachialis
Primary muscles
How to do it
Hold one hand in a neutral, thumb-up position beside your torso. Press down on that wrist with your other hand as you curl upward, then resist the return. Use steady resistance without forcing the wrist out of line.
Form cues
- Keep the curling hand neutral.
- Match resistance to a smooth curl.
- Keep the upper arm still.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWrist
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.