Hammer Curl

Neutral grip, thicker arms — the curl that also builds your grip and forearms.

Setup

1. Bells at sides, palms facing each other.

How To Do It

1. Curl straight up keeping the neutral grip.
2. Squeeze, lower slow.

Breathing

Exhale up.

Common Mistakes

• Twisting the wrist mid-rep — hammer stays hammer.
• Alternating with momentum — strict, both or single.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.