beginner · arms
Hammer Curl
Neutral-grip curl for brachialis and forearms—thickens the upper arm.
Quick answer
Curl dumbbells with palms facing each other, keep elbows pinned, lower under control.
Hammer curls often feel better than supinated curls when the elbows are cranky. They also help the 'side' of the arm look thicker in a T-shirt.
Form cues
- Thumbs up the whole time
- No swinging
- Equal tempo up and down
Common mistakes
- Letting the elbows drift forward excessively
- Partial reps with ego load
- Twisting mid-rep without intent
Programming notes
3 × 10–15. Great paired with triceps extensions.
dumbbells