Curl Up Hammer Down
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Curl Up Hammer Down
Start standing with dumbbells by your sides, palms facing forward. Perform a traditional bicep curl, bringing the dumbbells up. At the top of the curl, rotate your wrists into a hammer (neutral) grip. Slowly lower the weights in this hammer position.
Common mistakes
Avoid using momentum or swinging the dumbbells. Ensure a controlled movement throughout, especially during the wrist rotation and while lowering the weights.
Breathing
Inhale as you curl the weights up; exhale as you rotate the wrists and lower the dumbbells in a hammer position. Repeat.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
