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