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Hammer curl
The good old curl, but with your palms facing each other, as if you were holding two hammers. That wrist position shifts which muscle does the work, and it's the one that builds up your forearm.
What it works
- Brachialis, the muscle under the biceps that pushes it up as it grows
- Brachioradialis, the bulge at the top of your forearm
- Biceps, which still helps even though it isn't the main player
How to do it
- 1Stand with the dumbbells at your sides
Arms straight, palms facing each other. Elbows close to your body, and that's where they stay for the whole set.
- 2Curl up without turning your wrist
The dumbbell goes straight up and your palms keep facing each other the whole time. If you turn them, it's a regular curl.
- 3Stop when your forearm reaches the top
A brief squeeze and that's it. Going higher only moves your elbow forward and takes tension off.
- 4Lower slowly and straighten fully
Lower for a count of two or three. Straighten your whole arm at the bottom, without stopping halfway.
The mistakes you see most
- Swinging your body. If your back leans back to lift, the weight is too heavy. Put your back against a wall for one set and you'll see it right away.
- Moving your elbow forward. When your elbow travels forward, your shoulder takes over part of the work and your biceps rests at the top. Keep your elbow still at your side.
- Stopping halfway at the bottom. The point where your arm is straight is where you feel it most, and that's why people skip it. It's exactly the part you need to do.
Variations
- Alternating. One hand and then the other. Lets you go a bit heavier and focus on each side.
- Cross-body to the opposite shoulder. Bringing the dumbbell diagonally toward your chest. It hits the brachialis even more.
- On an incline bench. Seated with the backrest reclined, your arms end up behind your body and the stretch at the bottom is bigger.
- With a rope on a cable. The tension isn't lost at the bottom and the rope keeps your wrist in the same hammer position.
Frequently asked questions
What's the difference from a regular biceps curl?
Your hand position. With your palm up, the biceps leads; with your palms facing each other, the brachialis and forearm come in much more. That's why it's worth having both, not choosing one.
Does it make your arms bigger?
The brachialis sits under the biceps: when it grows, it pushes the biceps up and your arm gains thickness. That's one of the reasons this curl deserves a spot.
How many sets and reps?
Three sets of eight to fifteen reps work well. It's a small-muscle exercise: you don't need heavy loads, you need to get close to failure with your technique intact.
Standing or seated?
Seated, it's harder to cheat with your hips. Standing, you can move a bit more weight. If you're learning, sit down.
And to keep track of what you lift
In the Reverfit Workout app every exercise comes with its animation, and you log the weight and reps set by set, with what you did last time right in front of you. Free and with no ads.
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