Hammer Curls

Neutral-grip curls for thicker arms and healthier elbows.

How to do Hammer Curls

1. Dumbbells at your sides, palms facing your body.
2. Curl one dumbbell to your shoulder, thumb up the whole way.
3. Lower fully, then switch arms.

Where reps get stolen

The cross-body drift. Letting the dumbbell wander toward your chest recruits everything except what you're training.

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