BicepsDumbbellbeginner
Hammer curl
Secondary: none listed
Strength
6–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Neutral grip, thumbs up.
- Curl without rotating; elbows stay close.
- Control the negative to load the brachialis and forearms.
Common mistakes
- Swinging
- Shrugging