Exercise · Form & cues
Dumbbell Hammer Curl — form guide
Brachialis · Brachioradialis · Biceps. Equipment: Dumbbells. Difficulty: Beginner.
TEMPO
1-1-2-1
Hammers build the brachialis — the muscle UNDER the biceps. Bigger brachialis = thicker arms.
Cues
- Neutral grip throughout (palms facing in)
- Elbows tight to torso
- Curl one at a time or together
- Full ROM both directions
Common mistakes
- Swinging or rotating wrists
- Cutting the descent short
Injury notes
Friendliest curl variation for elbow tendinopathy.
Progression
Add 1–2kg per DB when 12 clean reps hit.