Fysiqal
Exercises
Exercises

Hammer Curls

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
bicepsforearmsisolationdumbbellupper-body

0% read · 1 min left

In one line

Neutral-grip ("hammer") curl that targets the long head of the biceps and brings the brachialis and brachioradialis strongly into play.

Detail

The hammer curl uses a neutral hand position (palms facing each other). This neutral position brings the brachialis and brachioradialis into the movement. The source lists hammer curls both as a biceps exercise and under forearms, performed with a cable or dumbbell.

Key facts

  • Primary Emphasis: Long Head.
  • Secondary Emphasis: Short Head, Brachialis, Brachioradialis.
  • Neutral grip recruits brachialis and brachioradialis.

Connections

  • biceps-brachii — long head primary.
  • brachialis / brachioradialis — strongly recruited by the neutral grip.
  • forearms — listed as a forearm exercise as well.
  • momentum-injury-risk — keep movement controlled.
SourceReference manual
p.40p.232p.280p.492
Cited authorities in source: Ellison (1991).
Get exercises like this one built into your own program.Build my free plan

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

Explore related topics

Atlas Connections

Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).
Brachialis
The only pure flexor of the elbow joint; pulls on the ulna, which does not rotate.
Brachioradialis
A forearm flexor that flexes the elbow and both supinates and pronates the forearm.
Forearm Flexors
The forearm flexors — flexor carpi ulnaris and flexor carpi radialis — flex the wrist; trained with wrist curls.
Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.
Momentum as an Injury Risk
Momentum-assisted lifting increases stress on joint structures and injury potential while decreasing the demand on the target muscles.