Arms
Hammer Curl
Hammer curl
Video
Execution (step by step)
1
Stand upright, dumbbells in neutral position (palms facing each other).
2
Elbows tight against your body.
3
Curl up without rotating your wrist.
4
Keep the neutral position throughout the entire movement.
5
Lower slowly -- full extension.
Muscles
Primary
brachialisbiceps
Supporting
forearms
Programming
| Strength | 3-4 sets x 8-12 reps |
| Hypertrophy | 3-4 sets x 12-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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