Enhance Arm Strength with Popeye Hammer Curls

Popeye Hammer Curls

Rep Range

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

Hints

Stand with feet hip-width apart, holding dumbbells with palms facing you. Curl the weights in a circular motion in front of your body, rotating your wrists as you move through the motion.

Common Mistakes

Avoid using back or shoulders to assist. Maintain a fixed elbow position, ensuring only biceps and forearms are working.

Breathing

Inhale as you start the curl; exhale as you complete the circular motion.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders