📋 How to Do?
- Stand holding dumbbells with neutral grip (palms facing in), arms at sides.
- Inhale and curl weights to shoulders without rotating wrists or swinging.
- Squeeze at top, exhale.
- Lower controlled over 3 seconds.
- Perform 3 sets of 12 reps.
Establishing a neutral grip without twisting the wrist safely targets the forearms, and by keeping your elbows in at your sides as well as using a controlled tempo, you can minimize injury risk. Use lighter weights when initiating this grip variation to limit strain on the elbow joint.
💪 Working Muscles
Primary: Brachialis (primary elbow flexor in neutral grip); Brachioradialis (forearm pronation/supination control); Secondary: Biceps Brachii (secondary flexion assistance)
Equipment Needed: Dumbbells
Difficulty: Beginner
✨ Benefits
Hammer curls engage the overall grip to build strength within your upper body for lifting performance. Hammer curls develop arm density by engaging the brachialis muscle underneath the biceps. Hammer curls develop muscle balance by engaging muscles that are not engaged when executing supinated only curls.
🔥 Burned Calories
Burns Approx. 40-60 kcal per 10 min at moderate intensity
Metabolic Impact: Low, ideal for forearm development
Common Mistakes
- Rotating wrists to supinate, turning it into standard curls.
- Swinging from elbows, losing forearm isolation.
- Not lowering fully, reducing brachialis stretch.
