Dumbbell Hammer Curl

The hammer curl is a dumbbell curl with the palms facing each other. The neutral grip shifts work to the brachialis, which sits under the biceps, and to the brachioradialis in the forearm. Both add thickness to the arm, and most people can hammer curl more weight than a regular curl.

Targets: Brachioradialis
Also works: Biceps Brachii, Brachialis
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Stand holding a dumbbell in each hand at your sides, palms facing your thighs.
Keep your upper arms pinned to your sides.
Curl the dumbbells up, keeping the palms facing in, until your forearms are close to vertical.
Lower the dumbbells slowly, over two or three seconds, to fully straight arms.

Form cues

Thumbs lead the way up.
Elbows stay at your sides.
Squeeze the handle hard for more forearm work.

Common mistakes

Swinging the torso to start the curl, which lets the hips and lower back lift the weight. Stand against a wall if you cannot stop it.
Elbows drifting forward at the top, which takes tension off the arm.
Half reps that never reach a straight arm, which skip the stretched range where the arm grows. Lower all the way every time.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your brachioradialis is what needs the work, not because it was next on a list.

More biceps movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.