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Brachialis, Brachioradialis, Biceps
Hammer Curl
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Target
Brachialis, Brachioradialis, Biceps
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15
Execution
How to perform
Curl with a neutral grip while keeping the elbows stable.
Technique
Key form tips
- 1Curl with a neutral grip while keeping the elbows stable
- 2Keep each repetition controlled and maintain tension through Brachialis, Brachioradialis, Biceps.
- 3Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Brachialis, Brachioradialis, Biceps to force extra repetitions.