Own Every Range
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VIDEO DEMO

Full-range bilateral hammer curl

Regression of Hammer Curl

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

REGRESSION · HOW TO DO IT

Full-range bilateral hammer curl

These steps are written specifically for the Full-range bilateral hammer curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full-range bilateral hammer curl. Stand tall with dumbbells at the sides, palms facing the body, and elbows resting beside the ribs.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Move through the full range only while every part of the rep stays controlled. Use both sides together and keep the effort symmetrical.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BICEPS & FOREARMS / 54

Short rangeShort range

Full-range bilateral hammer curl

Sets: 3–4 · Reps: 8–15

Full-range bilateral hammer curl is a regression of Hammer Curl. Use the written card above for its exact setup and execution.

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.