22
Supinated Curl
Coached by Asha
PullDumbbells
Library
23 / 26
Coached by Rhys
Hammer Curl
PullDumbbellsProgressBrachialisBicepsBrachioradialis
Tempo 2 · 1 · 3 · 0
Set up
- 01Stand tall, dumbbells at the sides, thumbs pointing forward.
- 02Neutral grip the whole way — palms face each other, like two hammers.
- 03Brace. Soft knees. Elbows pinned.
Cues
- Curl without rotating the wrists. Thumbs stay up from start to finish.
- Do not let the bells drift out or the palms turn up.
- Lower with control. The brachialis likes the slow drop.
Breath
Exhale as you curl. Inhale as you lower.
Common faults
Swinging the bells
Pause a beat at the bottom. Then curl.
Elbows flaring
Keep them by the ribs. Shorter range if they wander.
Turning the palms up at the top
Keep a hammer grip. Palms face each other the whole way.
Regression
Seated hammer curl, back supported.
Progression
Cross-body hammer, then a 3-second eccentric.