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Biceps

Hammer Curl

IsolationBeginner

How to do it

Elbows pinned at your sides; curl up and lower slowly.

Muscles

Primary

Biceps, Forearms

No major secondary muscles

Steps to perform

  1. 1Hold dumbbells at your sides with palms facing each other.
  2. 2Curl up keeping the neutral grip.
  3. 3Lower slowly.

Builds the brachialis and forearms.

Equipment

Dumbbells

Alternatives

Cable Rope Hammer Curl

Biceps · Forearms

Barbell Curl

Biceps

EZ-Bar Curl

Biceps

Alternating Dumbbell Curl

Biceps

Incline Dumbbell Curl

Biceps