Hammer Curl

About the movement

A curl with neutral palms that hits the brachialis, the muscle that pushes your biceps up and makes your arms look thicker from the side.

How to do it

1. 1

   Stand holding a dumbbell in each hand with palms facing each other, arms fully extended.

2. 2

   Curl the dumbbells up, keeping your palms facing each other the whole way.

3. 3

   Squeeze at the top, then lower under control to a full stretch.

Form tips

• •Keep your elbows fixed at your sides; do not let them drift forward.
• •Use a slightly heavier weight than regular curls if you can keep form.
• •Lower all the way to a full stretch; half reps rob the brachialis.