The hammer curl targets the biceps and the brachialis muscle, using a neutral grip. This exercise is excellent for promoting arm strength and size, as well as improving forearm stability. The neutral grip reduces stress on the wrists and provides a different stimulus to the biceps compared to traditional curls.

1. Stand with your feet shoulder-width apart, holding dumbbells with a neutral grip.
2. Keep your elbows close to your sides and curl the dumbbells towards your shoulders.
3. Squeeze your biceps at the top of the movement.
4. Slowly lower the dumbbells back to the starting position.