Wide Curl Into Hammer Curl
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 Wide Curl Into Hammer Curl
Start with arms extended, palms facing outward in a wide curl position. Curl up, lower, then transition to a hammer grip and curl again.
Common mistakes
Ensure elbows stay pinned to the sides and movements are controlled.
Breathing
Inhale as you curl up, exhale on the way down.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
