Hammer Curls

Biceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Dumbbells with a neutral grip, like holding two hammers, and they stay that way for the whole range. Curl to your shoulder and lower under control. The neutral grip loads the **brachialis** and brachioradialis, the muscles that make an arm look thick from the side. You feel it between biceps and forearm. Elbows against your sides.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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