Hammer Curl

Build specific bicep and forearm thickness. AI ensures you keep elbows pinned and avoid swinging momentum.

Instructions

• Stand holding dumbbells with neutral grip (palms facing body).
• Keep elbows pinned to your sides.
• Curl the weights up towards shoulders, maintaining neutral grip.
• Squeeze at the top.
• Lower slowly to full extension.

Common Mistakes

• Swinging elbows forward
• Using legs to cheat momentum
• Turning palms up (supinating)
• Shortening the range of motion

Benefits

• Brachialis
• Forearm Thickness
• Grip Strength

Biomechanical Form Guide

Bicep Curl Biomechanics: Fixing Elbow Drift & Body Swinging - Master bicep curl biomechanics. Fix forward elbow drift, eliminate torso swinging, and ensure full range of motion extension.

Similar Exercises

• Bicep Curl - Curl with perfect form using real-time form check feedback. Improve your fitness biceps exercises and avoid swinging or shoulder cheating.
• Cross Body Curl - Target the brachialis for wider arms. Get AI feedback on your cross-body path and stability.
• Zottman Curl - Build massive forearms and biceps. Get a real-time form check of the pronation phase to ensure strict posture during the dumbbell zottman curl.
• Reverse Curls - Build massive forearms and grip strength. AI checks your wrist position and prevents ego lifting.