Popeye Hammer Curls
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 Popeye Hammer Curls
Stand with feet hip-width apart, holding dumbbells with palms facing you. Curl the weights in a circular motion in front of your body, rotating your wrists as you move through the motion.
Common mistakes
Avoid using back or shoulders to assist. Maintain a fixed elbow position, ensuring only biceps and forearms are working.
Breathing
Inhale as you start the curl; exhale as you complete the circular motion.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
