Exercise library

DUMBBELL / CABLE · BEGINNER

Hammer Curl

Brachialis + Biceps

CONTROLLED RANGE
01

Setup

  1. Hold dumbbells with palms facing each other.
  2. Stand tall with elbows beside the ribs.
02

Execution

  1. Curl while keeping the neutral grip.
  2. Lower under control without swinging.
03

Feel and control

  • Thumbs up
  • Elbows still
  • Own the lowering
04

Avoid

  • Leaning back
  • Letting elbows drift
  • Rushing the eccentric
BREATHING

Exhale up; inhale down.

TEMPO

2 seconds up, 3 seconds down

SAFETY

Use a load that allows a neutral wrist throughout.