Dumbbell Hammer Curl

A neutral-grip dumbbell curl that builds the brachialis and forearms — the arm-thickness curl every program needs.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Stand tall with a dumbbell in each hand, arms at your sides, and palms facing your thighs.
Keep the elbows pinned to the ribs and the shoulders pulled back and down throughout the set.
Curl both dumbbells up by bending only at the elbow, keeping palms facing each other the whole time.
Squeeze hard at the top with the dumbbells just below shoulder height and the wrists locked straight.
Lower the weights under control over 2 to 3 seconds back to a fully straight-arm position.
Pause briefly at the bottom with the elbows extended, then curl back up for the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.