Exercises / Arm & elbow

Hammer curl (neutral-grip elbow flexion)

Strength
Arm & elbow
Dumbbell

Elbow flexion with the forearm in mid-pronation, the position of greatest brachioradialis mechanical advantage.

Also called neutral grip curl.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Standing or sitting

Steps

Hold a dumbbell with the palm facing the body (thumb up).
Bend the elbow fully, keeping the upper arm still.
Lower slowly.

Cues

Elbow stays at the side
No trunk swing

Common mistakes

Swinging
Wrist flexing to finish the lift

Used for

Elbow flexor strengthening
After elbow immobilisation

Evidence (2)

Brachioradialis acted as an elbow flexor and stabiliser in all forearm positions tested.1
Brachialis flexes the elbow regardless of forearm rotation; biceps is a strong supinator and flexes most with the forearm supinated.2

References (2)

Boland MR, Spigelman T, Uhl TL. J Hand Surg Am. 2008;33(10):1853-1859. The function of brachioradialis
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.