Arms · Isolation

Hammer Curl

A neutral-grip curl that builds the brachialis and forearms for thicker arms.

MAIN MUSCLE
Brachialis, Brachioradialis
ALSO WORKS
Biceps, Forearms
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold dumbbells at your sides with palms facing each other.

  2. Keep the elbows tucked and the wrists straight.

  3. Curl the dumbbells up without rotating the wrists.

  4. Lower slowly to full extension.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Hammer Curl work?

The main muscle is Brachialis, Brachioradialis. It also works Biceps, Forearms.

How many reps should I do?

FORGE suggests 8-12 reps for Hammer Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Hammer Curl?

These train the same muscles: Dumbbell Curl, Reverse Curl, Cable Curl.