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Exercise guide
Dumbbell Hammer Curl
A bicep curl variation with a neutral grip targeting the brachioradialis.
What this exercise works
- Muscles
- biceps brachii · brachialis · forearm flexors
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding dumbbells at your sides with palms facing each other.
- Curl the weights up while keeping your palms facing inward.
- Squeeze at the top, then lower under control.
- Repeat.
Technique cues and common mistakes
- Keep your elbows pinned to your sides throughout.
- Keep your wrists straight and rigid throughout the curl.
- Avoid leaning back or swinging the weights up.