Build Strong Arms with Concentrated Hammer Curls

Concentrated Hammer Curls

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders