Fysiqal

Isolation · Beginner

Hammer Curl

Isolation isolation exercise using dumbbell.
Hammer Curl demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Dumbbell
Mechanics
Isolation
Sides
Alternating
Main plane
Sagittal

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How to do the Hammer Curl

Cues reviewed by Kwabena Osei on

Setup

Hold a dumbbell in each hand with palms facing each other (neutral grip), arms extended at your sides.

  1. Curl the dumbbells up while keeping your palms facing each other the whole way -- don't rotate toward a supinated (palms-up) grip.

  2. Keep your upper arms fixed at your sides; only the forearm moves.

  3. Lower under control to full arm extension.

Common mistakes

  • Swinging the dumbbells up with body momentum instead of a controlled elbow-flexion curl.

  • Letting the elbows drift forward, turning the lift into a shoulder-driven raise.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow flexionprimary action

    Brachioradialis (prime mover, high emphasis); Brachialis (synergist, high emphasis); Biceps brachii (synergist, moderate emphasis)

  • Wrist extensionsecondary action

    Wrist extensors (stabilizer, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.