MOVEMENT GUIDE / DUMBBELLS
Hammer curl
Curl with palms facing and control the return.
Target muscles
Brachialis, brachioradialis and biceps brachii
Setup
Keep the upper arms steady and choose a weight you can lower slowly.
Perform the move
Curl with palms facing and control the return. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Add targeted elbow flexion or extension work.
Common mistake
Elbows drifting forward
Alternative
Dumbbell curl
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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