Build Arm Strength with In And Out Hammer Curls

In And Out Hammer Curls

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders