1 / 6Hammer Curl
A curl with palms facing each other. It builds the biceps plus the forearm muscles that make the arm look thicker.
Biceps
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Biceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand holding dumbbells at your sides, palms facing each other.
- 2Keep your elbows fixed at your sides.
- 3Curl the dumbbells up towards your shoulders.
- 4Lower them slowly.
Common mistakes
- Swinging the dumbbells
- Turning the wrists as you lift
- Raising the elbows forward
Tips
- Keep thumbs pointing up the whole time
- Curl one arm or both together
- Lower slowly
Questions
What's the difference from a normal curl?
The neutral grip shifts more work to the brachialis and forearm, adding thickness to the arm.
Can it help grip strength?
Yes, holding the dumbbells this way also trains your grip.
More Biceps exercises
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