Biceps · Beginner

Hammer Curl

Neutral-grip curl that strengthens the brachialis, brachioradialis, and biceps.

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Hammer Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Stand tall with a dumbbell in each hand and your palms facing your body.
02Keep your elbows close to your sides and your shoulders relaxed.
03Curl the dumbbells upward while keeping the neutral grip.
04Pause briefly at the top without swinging your torso.
05Lower the dumbbells slowly back to your sides.

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