Concentrated 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.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Concentrated Hammer Curls
Stand behind a chair, leaning forward slightly. With both hands holding dumbbells in neutral grip, curl the weights using the chair for stabilization.
Common mistakes
Avoid swinging. Keep elbows close to your body and wrists straight.
Breathing
Inhale when lowering; exhale during the curl.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
