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ArmsDumbbellIsolation — elbow flexion

Hammer Curl

Reviewed by Bryan Cortez, MS

Neutral grip = brachialis = the muscle that makes arms look thick.

Rep Sweet Spot
8-15
Sets
2-3
sets
RIR
0-2

How to do it

Setup

  • Neutral grip (palms facing in), elbows at the sides, stand tall.

Execution

  • Curl with a neutral grip, keep the elbows still, squeeze, control down; no swinging.

Common Errors

  • Swinging the torso
  • Elbows drifting forward
  • Half reps
  • Rotating the wrist and losing the neutral grip

No-Fly Zone

under 5 reps

Programming

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If it hurts

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The Evidence

Builds the brachialis and forearms for arm thickness. Does NOT bias the biceps peak — supinated curls do.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.