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Exercise handout — move better, feel better.
Hammer Curl
Curl with thumbs up (neutral grip) to target brachialis muscle. Often better tolerated than regular curls for people with elbow issues.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Water bottles, Resistance band with neutral grip
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand with dumbbells at sides
- Palms face your body (thumbs forward)
- Feet shoulder-width apart
Step 1 of 5
Keep elbows at sides
Step 2 of 5
Curl weights up keeping thumbs up
Step 3 of 5
Don't rotate wrists
Step 4 of 5
Lower slowly and controlled
Step 5 of 5
Maintain neutral grip throughout
Breathing
- Exhale on curl
- Inhale on lower
Form Cues
- Thumbs stay pointing up
- Elbows stay still
- No wrist rotation
- Controlled movement
Common Mistakes to Avoid
- Rotating to palm up
- Swinging body
- Elbows drifting
- Moving too fast
Safety Information
Often better tolerated than supinated curls for tendon issues. Good option when regular curls hurt.
Progressions
Increase weight gradually
Regressions
Use lighter weights
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.