Hammer Curl
The Hammer Curl primarily works the Brachialis, Brachioradialis, with secondary activation of the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis and stabilizer support from the Anterior Deltoid, Levator Scapulae, Rectus Abdominis, Transverse Abdominis, Trapezius (Middle), Trapezius (Upper), Wrist Extensors, Wrist Flexors. It is a dumbbell isolation exercise at beginner difficulty.
Dumbbell curl with neutral grip emphasizing brachialis and brachioradialis.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachialis, Brachioradialis |
| Secondary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Brachialis (biceps)
- Primary Muscle Brachioradialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Position two dumbbells to sides, palms facing in, arms straight. Execution: With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm. Comments: The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
Alternative Exercises
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