Movement guide
Brachioradialis
Bends the elbow most effectively around a neutral, thumb-up forearm position.
01
Hammer curl
Elbow flexion · Dumbbells
Also works
Brachialis, biceps brachii
How to perform +
Hold dumbbells with palms facing inward. Bend the elbows without swinging, then lower slowly.
Keep your wrists neutral. The biceps and brachialis also contribute.
Example volume · 3 sets × 8–12 reps
02
Reverse curl
Elbow flexion · Dumbbells
Also works
Brachialis, 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