BicepsBeginner
Hammer Curl
A dumbbell curl with a neutral, palms-facing-in grip. Emphasises the brachialis and brachioradialis along with the biceps.
Primary muscles
- Brachialis
- Brachioradialis
Secondary muscles
- Biceps
- Forearm Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.