Arms and calves · New to it
Hammer Curl
A curl with your palms facing each other, which works the biceps and the forearm muscles that build grip.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- biceps, forearms
- Kit
- Dumbbell
- Dose
- 10 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand tall with a dumbbell in each hand at your sides, palms facing your thighs.
While you move
- Thumbs up the whole way
- Elbows stay by your ribs
- Curl to your shoulder
- Lower slowly
Avoid
- Rocking your body for momentum
- Letting your wrists bend
- Lifting your elbows forward