FlexHammer Curls
Muscles worked
- Brachialis
- Brachioradialis
- Biceps Brachii
- CategoryPull
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Stand tall with dumbbells at your sides, palms facing your body (neutral grip).
Movement
Curl the weights toward your shoulders while maintaining the neutral grip. Squeeze at the top and lower slowly.
Form Tip
Focus on keeping your elbows pinned to your sides. This grip targets the brachialis and brachioradialis, adding thickness to the arm.
Increase Difficulty
Perform 'Cross-Body Hammer Curls' by curling the weight toward the opposite shoulder.
Decrease Difficulty
Perform seated or use alternating arms to manage fatigue.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.