Hammer Curls

Grab your dumbbells like two honey jars and curl them up with paws facing each other. This bear-approved curl builds thick, sturdy arms by working your biceps and the sneaky brachialis underneath. Keep your elbows tucked like you are protecting your picnic basket and lift smooth, not swishy.

Instructions

1. Stand tall holding dumbbells at your sides with a neutral grip (palms facing each other).
2. Brace your core and set your shoulders down and back.
3. Keeping elbows close to your ribs, curl the dumbbells up without swinging.
4. Pause briefly near the top while maintaining the neutral grip.
5. Lower the dumbbells under control to full elbow extension.
6. Repeat for the desired reps.

Benefits

• Builds brachialis and brachioradialis for thicker-looking arms
• Improves elbow-flexion strength and grip-friendly curling mechanics
• Trains biceps with less emphasis on forearm supination demands
• Can reduce wrist strain compared to some curl variations when performed correctly

Key Points

• Keep elbows pinned close to your sides throughout.
• Maintain a neutral wrist position; do not let wrists bend back.
• Control the lowering phase; avoid dropping the weights.
• Use a full range of motion without letting shoulders roll forward.
• Exhale as you curl up, inhale as you lower.

Common Mistakes

• Swinging the torso or using hip drive to move the weight
• Letting elbows drift forward, turning it into a front-raise
• Bending the wrists or losing the neutral grip
• Using partial range of motion and not fully lowering
• Rushing reps and bouncing at the bottom