Movement guide
Brachialis · supporting muscle
Located beneath the biceps, the brachialis bends the elbow regardless of forearm position.
01
Hammer curl
Isolation · Dumbbells
Also works
Biceps brachii, brachioradialis
How to perform +
Hold dumbbells with palms facing each other. Bend the elbows and lift, then lower slowly.
Maintain the neutral wrist position throughout.
Example volume · 3 sets × 10–12 reps
02
Reverse curl
Elbow flexion · Dumbbells
Also works
Brachioradialis, biceps brachii; wrist extensors stabilize
How to perform +
Hold light dumbbells with palms facing down. Bend the elbows to lift, keeping your wrists neutral, then lower slowly.
Keep elbows near your sides and avoid lifting with wrist extension.
Example volume · 2–3 sets × 10–15 reps