Build Bicep Strength with Hammer Curls

Hammer Curls

Rep Range

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

Hints

Start standing, holding dumbbells at your sides with a neutral grip (palms facing inwards). Curl the dumbbells upwards, keeping your palms facing each other throughout the motion.

Common Mistakes

Avoid swinging the body or using momentum. Keep the elbows stationary and close to the torso.

Breathing

Inhale as you lower the dumbbells, exhale as you curl them up.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders