HAMMER CURL
Neutral-Grip Biceps & Forearm Builder
Primary Muscles
Exercise Description
Stand with feet hip-width apart holding dumbbells at your sides with palms facing in (neutral grip). Keep the elbows close to your torso and curl the weights toward your shoulders without swinging. Lower the dumbbells under control. Keep the wrists straight throughout the movement.
How To Perform
Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides with a neutral (palms-in) grip.
Brace your core and keep your elbows close to your torso throughout the movement.
Curl both dumbbells upward by flexing at the elbows until the weights approach shoulder height.
Pause briefly at the top with the biceps fully contracted while keeping the wrists straight.
Lower the dumbbells slowly under control back to the starting position. Avoid swinging or using momentum.
Expert Tips
Choose a manageable weight - Using loads that are too heavy encourages swinging and reduces biceps and brachialis activation.
Keep elbows pinned - Do not let the elbows drift forward; keep them close to your sides to maintain isolation.
Maintain neutral wrists - Keep wrists straight to protect the joints and maximize force transfer.
Use tempo when ready - Incorporate slow negatives (3–4 seconds down) to increase time under tension.
Progress intelligently - Beginners can use lighter dumbbells or bands; advanced lifters can gradually increase load.
Common Mistakes
Swinging the weights - Using momentum shifts tension away from the target muscles and stresses the lower back.
Elbows drifting forward - Turns the curl into a front raise and reduces biceps involvement.
Bending the wrists - Flexed or extended wrists reduce force transfer and can cause discomfort.
Rushing the eccentric - Lowering too quickly limits time under tension and muscle growth stimulus.
Info – Hammer Curl
The hammer curl targets the biceps and brachialis while also engaging the brachioradialis for improved arm size and grip strength. Avoid using excessive weight that leads to swinging. Keep your elbows close to the body and maintain neutral wrists. Beginners can use lighter dumbbells or resistance bands, while advanced lifters may add slow negatives or increase load progressively.
Equipment Required
Dumbbells