Hammer Curl

The hammer curl is an isolation strength exercise for your arms. It targets the brachialis and brachioradialis, with help from the biceps and forearms. The neutral grip makes it an elbow-friendly way to build arm thickness and add volume.

Stand tall with a dumbbell in each hand. Let your arms hang straight down at your sides with your palms facing each other. Keep your elbows close to your ribs and your shoulders pulled back slightly.

Curl both dumbbells up toward your shoulders at the same time. Keep your palms facing each other throughout the movement. Lift until your forearms are roughly vertical, then lower the weights back down with control. Do not let your elbows drift forward or flare out.

Breathe out as you curl up and breathe in as you lower. Keep your ribs down and avoid swinging your torso. To make it easier, use lighter dumbbells or try a cable machine for more guidance. To make it harder, slow down the lowering portion or pause briefly at the top.

Fault: Letting the elbows swing forward or away from the body. Fix: Pin your elbows to your sides and only move at the elbow joint.

Fault: Turning the palms up during the curl. Fix: Keep a neutral grip throughout the whole rep, with thumbs pointing forward or slightly up.

Fault: Dropping the weights quickly on the way down. Fix: Lower under control for the full range of motion and feel your arms working on the descent.