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elbow flexion
Hammer Curl
Search GoogleHammer Curl is a beginner elbow flexion exercise using dumbbells. It primarily trains brachialis and biceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- brachialis, biceps
- Secondary
- forearms
- Equipment
- dumbbells
- Mechanic
- isolation
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning hammer curl.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep palms facing inward and curl without swinging.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow flexion.
- — Keep palms facing inward and curl without swinging.
- — Keep pressure and tempo even from side to side.
Safety & common mistakes
Progressions
- — Loaded or slower-tempo hammer curl
Regressions
- — Supported or reduced-range hammer curl