Combine Bicep Moves with Single Hammer Curl Into Double

Single Hammer Curl Into Double

Rep Range

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

Hints

Perform a hammer curl with one arm, then the other arm, after that with both arms simultaneously.

Common Mistakes

Keep elbows pinned to the torso. Avoid swinging or using momentum. Ensure controlled movements.

Breathing

Inhale as you lower the dumbbells, exhale when curling them up.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders