All exercisesStrength·Biceps 
Hammer Curl
Art style
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At a glance
- Equipment
- Pair of dumbbells
- Suggested reps
- 3 sets of 8–12 reps
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Common mistakes
You swing both dumbbells up with a hip pop, since the neutral grip lets you cheat heavier than a normal curl.
You let the elbows travel forward and up, turning the top into a shoulder movement.
You curl across the body without intending to, letting the dumbbells wander instead of tracking straight up.
What to focus on
Think of the forearm and thumb dragging the weight up; hammers are as much a forearm and brachialis builder as a biceps one.
Keep the wrists locked dead-neutral so no curling motion sneaks in at the wrist.
Control the negative fully; the neutral grip is strong, so use the extra strength for slower reps, not heavier swinging.
Related strength moves
Sources & further reading
- 1.The neutral (hammer) grip lowers biceps activation versus a supinated curl, shifting load onto the brachialis and brachioradialis — Sports (Basel) (2023), Coratella et al.