Arms
Hammer Curl
What it works
Mainly: Biceps, Forearms.
Setup
Dumbbells held with palms facing each other, held that way throughout.
How it goes
Curl up keeping the neutral grip, lower under control.
Two things people get wrong
- Rotating the wrist part-way, which turns it into a normal curl.
- Using the shoulders to swing.
If the kit’s busy
Rope cable curl.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.