Hammer Curls

Description

Stand holding dumbbells at your sides with palms facing your body (neutral grip). Curl the weights up while maintaining the neutral grip throughout—don't rotate your wrists. This grip emphasizes the brachialis (which lies beneath the biceps) and the brachioradialis (forearm). Developing the brachialis pushes the biceps up higher, creating more peak. Arnold included hammer curls for complete arm development and forearm thickness.