Dumbbell Hammer Curl

A bicep curl variation with a neutral grip targeting the brachioradialis.

How to do it

1. Stand holding dumbbells at your sides with palms facing each other.
2. Curl the weights up while keeping your palms facing inward.
3. Squeeze at the top, then lower under control.
4. Repeat.

Tips

• Keep your elbows pinned to your sides throughout.
• Keep your wrists straight and rigid throughout the curl.
• Avoid leaning back or swinging the weights up.

Muscles

Primary: Biceps, Brachialis

Secondary: Forearm flexors