Hammer curls

Purpose

• targets brachialis and brachioradialis in addition to biceps
• provides excellent forearm development with neutral wrist position
• builds arm thickness from multiple angles

Execution

Stand with dumbbells at your sides, palms facing your body in a neutral grip. Keep your elbows close to your torso.

• curl the weights up while maintaining the neutral grip
• control the negative on the way down
• allow full extension at the bottom for maximum stretch
• keep your upper arms stationary throughout the movement

When the weight gets heavy, use slight body momentum to cheat the weight up while focusing on a controlled eccentric. Can be performed seated for stricter execution or standing for more load through body English.