Hammer Curl (Dumbbell)
The dumbbell hammer curl is a bicep isolation exercise performed with a neutral grip to target the brachialis and forearms. This movement is essential for building arm thickness and improving overall grip strength.
Iridium tracks fatigue for the brachialis and forearms independently to ensure this neutral-grip variation is only programmed when these specific sub-groups are recovered from recent heavy pulling. The AI counts this work toward your weekly volume landmarks, automatically adjusting set counts to fit within your Maximum Recoverable Volume. RPE data is analyzed over time to recognize when you have adapted to the current load and require heavier dumbbells.
Form Cues
- Hold dumbbells with palms facing your torso (neutral grip)
- Pin your elbows tightly against your ribcage
- Squeeze the biceps and forearms firmly at the top
- Lower the weights slowly and under control
- Keep your wrists straight and locked throughout
- Don't swing your torso to generate momentum
- Don't let your elbows flare out or drift forward
- Don't curl your wrists inward at the peak of the movement
- Don't drop the weight quickly during the lowering phase
Common Mistakes
- Using excessive momentum to lift the weight
- Allowing elbows to drift forward
- Shortening the range of motion
- Curling the wrist rather than the elbow
Muscles Worked
This exercise places significant emphasis on the brachialis, a muscle located beneath the biceps, which pushes the biceps up to create more peak and thickness. It also heavily recruits the brachioradialis in the forearm, making it superior to standard curls for overall arm width and grip development.
Primary
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