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Hammer curl

Biceps + brachialis / forearms

3 × 15BicepsQuest 3

How to do it

  1. 1Palms facing each other.
  2. 2Curl up with elbows close, lower slowly.

Coaching notes

Why do it
Biceps plus brachialis / forearms — palms face each other.
Breathing
Exhale curl · inhale lower.
Tempo
Controlled up · slow down.

Be careful

  • Elbows stay close; don't swing.
  • Wrists stay neutral — don't bend them hard.
  • Same tempo both arms if alternating.

Common mistakes

  • Swinging
  • Turning into a regular curl mid-set
  • Rushing reps