Hammer Curls

Isolation
Upper Body
Biceps
Coaching Tips

• Do not use any momentum
• Start with the palms facing your hips.

Equipment Needed
Dumbbell
Volume
Beginner8 Reps3 Sets
Intermediate12 Reps4 Sets
Advanced14 Reps4 Sets
Intensity
Beginner10lbs
Intermediate20lbs
Advanced30lbs