SEQD EXERCISE GUIDE
How to do the
Hammer Curl.
The hammer curl is a neutral-grip curl that trains the elbow flexors, including the biceps and brachialis, with strong forearm involvement.
MUSCLESBiceps, brachialis and forearms
EQUIPMENTDumbbells
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Hammer Curl technique.
Use a load you can control and a range you can repeat.
- Stand or sit with a dumbbell in each hand and your palms facing each other.
- Keep your upper arms close to your sides.
- Curl the dumbbells upward without turning the palms fully upward.
- Pause near the top while keeping the shoulders from rolling forward.
- Lower the dumbbells under control until the elbows are straight.
MUSCLES WORKED
Biceps, brachialis and forearms.
The neutral grip changes the emphasis compared with a fully supinated curl.
COMMON MISTAKES
Keep the rep consistent.
- Swinging the torso to start each rep
- Driving the elbows far forward
- Cutting the bottom range short
- Letting the wrists bend instead of staying neutral
PROGRESSION
Make the next session comparable.
Keep the grip, torso position and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Dumbbell Curl
- Rope Hammer Curl
- Preacher Curl
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.