Hammer Curls

The ultimate exercise for targeting the brachialis – the muscle located beneath the biceps. The neutral grip forces the brachialis to work at full capacity, visually 'pushing' the biceps outward, making your arms appear more massive and thicker. This is the key to creating true athletic volume in your arms from the side.

Barbell Curls with Reverse Grip

Targeted work on the brachialis and brachioradialis. Switching to a pronated grip shifts the primary load from the biceps to the deeper layers of the shoulder and forearm muscles. This will help you build monolithic, filled-out arms and significantly strengthen your grip for heavy pulls.

Dumbbell Curls with Neutral Grip

A variation of 'hammers' that allows for supination or maintaining static tension. Working with dumbbells enables you to find the ideal trajectory for your joints, maximizing the load on the brachialis. Build powerful arms by using this simple yet incredibly effective tool in your training.