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Hammer curl
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Brachioradialis· HighBrachialis· HighBiceps brachii· High
Hammer-grip curl for biceps and forearms.
Target muscle
BrachioradialisBrachialisBiceps brachii
Equipment needed
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Step-by-step guide
- 1Stand tall, hold a dumbbell in each hand with palms facing each other (hammer grip).
- 2Tuck the elbows to the body, brace the core.
- 3Curl the weights keeping the hammer grip, squeezing the biceps and forearms.
- 4Lower slowly under control.
Safety notes
Giữ khuỷu cố định, không lắc người.
Bài này phát triển brachialis (đẩy biceps cao lên) và cẳng tay — bổ trợ độ dày tay.
Correct form tips
- Keep wrists neutral throughout.
- Fix the elbows, only the forearms move.
- This grip also trains the brachialis and forearms.
Mistakes to avoid (injury risk)
- Swinging to curl → momentum cheat.
- Elbows drifting forward → wrong muscle.
- Dropping the weights fast.