Biceps · Dumbbell

Hammer Curl

Beginner

Neutral grip that emphasizes arm thickness and brachialis development.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Stand tall, dumbbells at sides with neutral grip
Elbows pinned to sides
Core braced
2
Finish Pose
Curl to full contraction keeping thumbs up
Squeeze hard at the top
Elbows remain stationary
Training Cues
✓Keep the neutral grip throughout — no supination
✓Control the negative phase slowly
✓Alternate or both arms simultaneously
Watch For This
✕
Don't swing the dumbbells with body momentum
✕
Avoid excessive wrist flexion
✕
Don't let elbows flare out

💪 Primary Muscles

● PRIMARY
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Biceps

Biceps

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Primary
Biceps BrachiiBrachialisBrachioradialis

Pro Tip

Cross-body hammer curls hit the brachialis even harder for more arm thickness.

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