BeginnerDynamicBrachialis & Biceps
Hammer Curls
Hammer curls train the brachioradialis and biceps with a neutral (thumbs-up) grip — a broad strength base that carries over to both the hook and the top roll, rather than being tied to one specific technique.
Muscles Worked
Brachioradialis, biceps, forearm
Equipment
Dumbbell
How to Do It
- 1Stand with dumbbells at sides, palms facing in (neutral)
- 2Curl weight up keeping palm neutral throughout
- 3Lower with control, no swinging
Sets & Reps
3-4 sets · 8-12 reps
Coaching Tips
- •Keep palms facing each other throughout
- •No swinging - strict form only
- •Try preacher bench variation for isolation
Common Mistakes
- ✕Letting the elbow drift forward, which shifts load off the target muscles and onto the shoulder
- ✕Using a full-supination bicep-curl grip instead of the neutral grip that actually targets the brachioradialis
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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