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Hammer Curl

A neutral-grip dumbbell curl that loads the elbow flexors with extra emphasis on the brachialis and brachioradialis.

ArmsDumbbellElbow flexion
GoLightWeight mediahammer-curl

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Primary

BrachialisBiceps brachiiBrachioradialis

Secondary

Forearm flexorsAnterior deltoid

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall holding a dumbbell in each hand at the sides.
  2. 02Turn the palms to face inward for a neutral grip.
  3. 03Brace lightly and keep the elbows near the torso.
  4. 04Relax the shoulders with wrists held straight.

Execution

  1. 01Curl the dumbbells by bending the elbows while keeping the palms facing in.
  2. 02Keep the upper arms fixed against the sides.
  3. 03Raise toward the shoulders without rolling the shoulders forward.
  4. 04Lower with control to full elbow extension.

Checkpoints

  • -The neutral grip is kept throughout the rep.
  • -Elbows stay pinned to the torso.
  • -The torso stays still with no swing.
  • -The lowering phase is controlled to full extension.

Common mistakes

  • -Swinging the body to start the lift.
  • -Letting the elbows drift forward off the sides.
  • -Rotating toward a supinated grip at the top.
  • -Cutting the bottom range short.

Programming notes

  • -Use 2 to 4 sets of 8 to 15 reps.
  • -The neutral grip targets the brachialis and brachioradialis more than supinated curls.
  • -Pair with a supinated curl variation for complete arm development.

Related exercises

Dumbbell Curl

Dumbbell / Arms

Barbell Curl

Barbell / Arms

Cable Curl

Cable / Arms

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