Combine Wrist and Arm Moves with Side Wrist Curl Into Hammer Curl

Side Wrist Curl Into Hammer Curl

Rep Range

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

Hints

Begin by standing with feet hip-width apart, ensuring a stable foundation. Grip the dumbbells by your sides with palms facing inward. As you initiate the exercise, slightly open your hands, letting the dumbbells roll down towards your fingertips in a controlled motion. This action emphasizes forearm engagement. Once the dumbbells approach the fingertips, close your hands to regain a solid grip. Transition smoothly into the hammer curl: with elbows pinned to your sides, bend your elbows, bringing the dumbbells towards your shoulders. As you prepare for the next repetition, lower the dumbbells back down to your sides in a controlled manner. Throughout the movement, avoid using momentum or swinging the dumbbells, as this reduces effectiveness and can increase injury risk.

Common Mistakes

Avoid using momentum during the hammer curl. Swinging the weights not only diminishes muscle engagement but also increases the chance of injury. Ensure a controlled grip during the wrist curl phase to prevent the dumbbells from rolling too quickly, which can strain the wrists or even result in dropping the weights.

Breathing

Inhale as you perform the wrist curl. Exhale during the hammer curl when lifting the dumbbells upward. Take another breath in as you return the dumbbells to the starting position. Maintaining a consistent breathing rhythm supports core stability and optimal oxygen delivery to your muscles.

Muscle Focus

Primary Muscles

Forearm, Biceps, Brachialis

Tertiary Muscles

Shoulders