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hand position: thumb up, knuckles out. Also described as neutral as opposed to pronated or supinated. Identical to holding a hammer, hence, the name.

action: lift hand in a vertical plane at least as high as the elbow joint by flexing the arm at the elbow. Lower under control. Repeat as desired.

primary muscle target: brachioradialis

other prime movers: all other elbow flexors including the brachialis and biceps brachii.

implements used: usually dumbbells.

implement variation: top loaded dumbbell, bottom loaded dumbbell, bucket, sand bag, thick handle, nail or similar thin object, thin cotton strap or rope, slip-joint pliers.

The "cool looking knot" near the elbow is the extensor carpi radialis longus.

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