Elite Physique The New Science of Building a Better Body

Biceps Hammer Curl
The biceps hammer curl is a favorite exercise among many bodybuilders and strongman
competitors. This variation of the curl provides two benefits. First, it almost always
places less stress on the elbows than a standard curl. Second, most people can use
a heavier load. The hammer curl also has great carryover to the pull-up.
HOW TO DO IT
ISOLATION
1. Stand with a dumbbell or kettlebell in each hand, palms facing inward and elbows
against the side of your torso (see figure a).
2. Brace your abs, squeeze your glutes, and then bend your elbows until your palms
are six inches (15 cm) in front of your shoulders (see figure b).
3. Slowly straighten your arms while keeping your elbows against your sides and
repeat.
a
b
ADVANTAGES
• This is a more elbow-friendly curl variation.
• It has great carryover to the pull-up.
COACHING CUE
Avoid any flaring or forward shifting of the elbows.
189