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Hammer Curl
beginner
Dumbbell
Neutral-grip curl targeting brachialis and brachioradialis.
Primary Muscles
Brachialis
Brachioradialis
Secondary Muscles
Biceps
Forearms
Instructions
Hold dumbbells with neutral grip (palms facing each other). Curl up keeping grip neutral, lower with control.
Common Mistakes
Swinging body, elbows drifting forward, not fully extending.
Variations
- Cross Body Hammer Curl
- Cable Hammer Curl
- Barbell Reverse Curl