Own Every Range
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VIDEO DEMO

Self-resisted hammer curl

Regression of Hammer Curl

YouTube · Exercise demonstrationSelf-Resisted Biceps CurlWatch the demonstration

REGRESSION · HOW TO DO IT

Self-resisted hammer curl

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

  1. 01
    Set up your version

    Stand with the working thumb pointing up and place the opposite hand over the working wrist.

  2. 02
    Move the pattern

    Curl with the thumb-up grip while the other hand provides smooth downward resistance.

  3. 03
    Finish with control

    Keep the elbow beside the ribs and lower against the same resistance before switching arms.

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
03
More about this movement

BICEPS & FOREARMS / 54

Short rangeShort range

Self-resisted hammer curl

Sets: 3–4 · Reps: 8–15

Self-resisted 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.