Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Hammer Curl, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Brachialis, Brachioradialis |
| Also | Biceps brachii |
Setup
The neutral grip builds the brachialis, adding thickness to the arm.
How to do it well
- Hold the dumbbells with a neutral grip
- Curl keeping the thumbs up
- Keep the elbows pinned
Common mistakes
- Rotating the wrist
- Swinging the weight
Free programs with Hammer Curl
- Dumbbells Only (3 day)
- Full Body (3 day)
- Upper / Lower (4 day)
- Push / Pull / Legs (3 day)
- Push / Pull / Legs (6 day)
- Hypertrophy Block (4 day)
Similar exercises
- Cross-Body Hammer Curl
- Cable Rope Hammer Curl
- Zottman Curl
- Concentration Curl
- Dumbbell Curl
- Incline DB Curl
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.