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Hammer curl

Elbow flexion

Hammer curl — setup and movement1 SET UP2 MOVE WITH CONTROLPalms face inwardPalms face inward
Simplified movement diagram · follow your coach’s demonstration.
  1. Hold light dumbbells with palms facing each other.
  2. Curl without moving your upper arms, then lower slowly. Keep your wrists straight.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.