Machine Hammer Curl

An isolation curl variation performed on a machine with a neutral grip that targets the biceps and emphasizes brachialis development.

Instructions

1. Sit at the machine with your back against the backrest, feet flat on the floor.
2. Position your upper arms perpendicular to the ground with elbows slightly bent, resting on the support pads.
3. Grasp the handles with a neutral grip (palms facing each other), similar to holding hammers.
4. Curl the handles upward by contracting your biceps while keeping your upper arms stationary.
5. Lift until your forearms reach nearly vertical, then pause and squeeze the biceps.
6. Lower the handles slowly and under control back to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your upper arms completely still throughout the movement; isolate the biceps.
• The neutral grip places greater emphasis on the brachialis and forearm muscles.
• Maintain constant tension on the muscles by avoiding full lockout at the bottom.
• Use a controlled tempo, especially during the eccentric (lowering) phase.
• Avoid using momentum or jerking motions to initiate the curl.
• Ensure your elbows remain in contact with the pads for optimal form and stability.