How to do it
- Hold dumbbells at your sides with a neutral grip, palms facing each other.
- Curl straight up without rotating the wrists.
- Lower under control to a full stretch.
Cues that matter
- The neutral grip shifts work to the brachialis, which pushes the biceps up and out.
- Keep the wrists straight and strong.
Common mistakes
- Rotating the hands into a normal curl halfway up.
- Using body English on heavy sets.
Muscles worked
Primary
- Biceps
- Brachialis
- Long head
Also works
- Forearms
- Brachioradialis
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Hammer Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the biceps with different equipment — for a day the dumbbell is taken, or a gym that does not have one.