Build Arm Strength with Wide Curl Into Hammer Curl

Wide Curl Into Hammer Curl

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders