Hammer Curl
Category: WorkoutsTarget: bicepsBody part: upper armsEquipment: dumbbellLevel: beginner
The hammer curl is an upper arm exercise performed with a neutral grip that targets the biceps brachii and brachioradialis. The neutral hand position places greater emphasis on the outer bicep and forearm compared to a standard supinated curl.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip, palms facing each other.
- Keep your elbows tucked close to your torso throughout the movement.
- Curl both dumbbells upward simultaneously, maintaining the neutral grip.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary: biceps. Secondary: forearms, brachioradialis.
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