Instructions
- Stand tall holding dumbbells with a neutral grip (palms facing each other).
- Keep your elbows stationary at your sides throughout the repetition.
- Curl the dumbbells upward toward your shoulders, keeping palms facing inward.
- Squeeze the brachialis and brachioradialis muscles hard at the top.
- Hold the contraction for one second, then lower smoothly over 2–3 seconds.
- Complete repetitions alternating or both arms together.
💡 Pro Tip & Form Cue
Hammer curls build the brachialis muscle beneath the biceps, pushing the biceps peak higher and broadening arm width.
Common Mistakes
- Supinating palms: Keep palms facing strictly toward each other to target the brachialis.
- Swinging the weights: Strict form builds thicker arms.
- Flaring elbows wide: Keep arms tucked against your ribcage.
📊 Recommended Sets & Reps
3–4 sets of 10–12 reps.