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BicepsdumbbellMain Workout · 3 sets · 10-12 reps

Hammer Curls

Palms facing in throughout, curl without swinging your elbows forward.

📷 Practice with camera coach

Muscles worked

FRONTBACK

Primary movers

Biceps

Assisting

Forearms

Tracked signal

Elbow angle

Reference range

174° → 93°

Reference tempo

~3.6s / rep

How to do it

  1. 1

    Stand tall, dumbbells at your sides, palms facing your body.

  2. 2

    Curl both dumbbells up, keeping your elbows pinned at your sides.

  3. 3

    Squeeze at the top without swinging your torso.

  4. 4

    Lower all the way down for a full stretch.