Arms
Hammer Curls
A high-stability arm builder designed to target the brachialis and brachioradialis for increased bicep thickness.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your torso.
Keep your elbows tucked close to your sides and maintain a neutral grip throughout the entire movement.
Exhale and curl the weights upward by contracting your biceps until the dumbbells reach shoulder level.
Pause for a moment at the peak of the contraction to maximize muscle tension.
Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
Ensure your torso remains stationary and avoid using momentum to lift the weights.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using shoulder momentum or swinging the torso to assist the lift.
- Allowing the elbows to drift forward or away from the ribs.
- Rotating the wrists into a palms-up position rather than keeping them neutral.
- Failing to fully extend the arms at the bottom of the repetition.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.