In And Out 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 In And Out Hammer Curls
Stand with feet hip-width apart, holding dumbbells in a hammer grip (palms facing each other). Start by curling dumbbells straight up (in), then, on the next rep, curl with elbows flaring out (out). Alternate between these two positions.
Common mistakes
Avoid swinging the dumbbells or using momentum. Ensure your upper arms remain stationary.
Breathing
Inhale during the extension (lowering) phase; exhale as you curl the dumbbells up.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
