Maximize Arm Strength with Curl Up Hammer Down

Curl Up Hammer Down

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders