Own Every Range
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VIDEO DEMO

Hammer Curl

YouTube · Physique DevelopmentHow to Dumbbell Hammer Curl | Form TutorialWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Hammer Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand tall with dumbbells at the sides, palms facing the body, and elbows resting beside the ribs.

  2. 02
    Move

    Keep the thumbs pointing up as you bend the elbows and bring the weights toward the shoulders.

  3. 03
    Finish

    Pause without swinging the upper arms, then lower until the elbows are straight.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BICEPS & FOREARMS / 54

Short rangeShort range

Hammer Curl

Sets: 3–4 · Reps: 8–15

Train elbow flexion with the forearm neutral and the brachialis working hard.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The neutral grip distributes demand across the biceps, brachialis, and brachioradialis while the elbow travels from open to flexed.