# Dumbbell Hammer Curl Builds Brachialis for Biceps Pop

> Dumbbell hammer curls target brachialis muscles to create 3D biceps pop.
- Title: Dumbbell Hammer Curl Builds Brachialis for Biceps Pop
- Summary: Dumbbell hammer curls target brachialis muscles to create 3D biceps pop. Dumbbell hammer curls build brachialis muscles for fuller biceps appearance.
- Keywords: dumbbell hammer curl, brachialis muscle, biceps pop, ebenezer samuel, brett williams, nasm, c.s.c.s., fitness, arm training, dumbbells, Dumbbell, Hammer
- Source: Men's Health — https://menshealth.com/fitness/a74133955/dumbbell-hammer-curl-biceps
- Author: Brett Williams, NASM
- Published: 2026-10-14T15:33:29+00:00
- Read time: 1 min
- Topics: dumbbell hammer curl, brachialis muscle, biceps pop, ebenezer samuel, brett williams, nasm, c.s.c.s., fitness, arm training, dumbbells
## What the Hammer Curl Targets
The dumbbell hammer curl builds brachialis muscles for fuller biceps appearance.

> When we develop our brachialis, it's going to really help push our biceps up and give us a nice 3d look
## How to Do the Hammer Curl
Stand with feet hip-width apart holding dumbbells in neutral grip, squeeze shoulder blades and abs.
## Key Movement Details
Move only at elbow joint, keep upper arms perpendicular to floor, avoid shifting elbow forward.
## Ebenezer Samuel's Tips
Tighten glutes and abs, actively grip dumbbells, squeeze biceps at top of movement.

> This is a curl, but that doesn't mean your body gets to be in anything close to a lazy position
## Why Hammer Curls Work
Hammer curls shift focus to brachialis muscle beneath biceps for stronger 3d appearance.

> When we develop our brachialis, it's going to really help push our biceps up and give us a nice 3d look
## Benefits of Hammer Curls
Hammer curls allow heavier weights and train brachialis without biceps supination.

> Bigger weight equals bigger muscles
## How to Add Hammer Curls
Add 3 sets of 6-8 reps with heavier weights or 3-4 sets of 15-20 reps for volume.
## Expert Background
Ebenezer Samuel is Men's Health fitness director with C.S.C.S. certification.
## What Happens Next
Use hammer curls to build brachialis muscles for more defined biceps appearance.
## Key takeaway

Dumbbell hammer curls build brachialis muscles for fuller biceps appearance.