BicepsBeginner
Hammer Curl
A dumbbell curl with a neutral, palms-facing-in grip. Emphasises the brachialis and brachioradialis along with the biceps.
Primary muscles
- Brachialis
- Brachioradialis
Secondary muscles
- Biceps
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a dumbbell in each hand at your sides, palms facing your thighs.
Keep the elbows at your sides and the wrists neutral.
Curl the dumbbells up without rotating the hands.
Squeeze at the top.
Lower slowly to full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Thumbs up the whole time
Elbows pinned
No swing
Common mistakes
Swinging the body
Letting the wrists bend
Elbows moving forward
Safety notes
Keep the wrists straight to avoid strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.