Exercise library
Hammer Curl
The hammer curl uses a neutral grip to build the biceps and the brachialis and brachioradialis for thicker, stronger arms.
DumbbellArmsBeginner
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- BicepsForearms
How to do it
- 1Stand tall with a dumbbell in each hand, palms facing your thighs (neutral grip).
- 2Keep your elbows tucked at your sides and your core braced.
- 3Curl the dumbbells up while keeping your palms facing each other throughout.
- 4Squeeze the biceps at the top without swinging your elbows forward.
- 5Lower the dumbbells under control until your arms are straight, then repeat.
Tips & tricks
- Keep your wrists firm and straight throughout the lift.
- Move only at the elbow — keep your upper arms still.
- You can curl both arms together or alternate.
Common mistakes
- Swinging the weights up using your back and hips.
- Letting the elbows drift forward to involve the shoulders.
- Cutting the range short instead of fully straightening the arms.
