Hammer Curl (Machine)
How to do it
Sit at the curl machine and grip the handles with palms facing each other, elbows resting on the pad. Curl the handles up toward your shoulders, squeezing your biceps, then lower with control.
Setup
Adjust the seat so the elbows align with the machine pivot and the upper arms rest fully on the pad. Hold the neutral handles evenly with straight wrists and shoulders relaxed.
Where you should feel it
Through the biceps and thumb-side forearms along the supported path. Keep the upper arms planted and stop before any forced elbow or wrist position.
When to use it
Use for stable neutral-grip curl volume close to fatigue when torso momentum should be eliminated. Controlled sets of 8-15 reps work well.