Eccentryx / Exercise Atlas / arms
Hammer curl
Neutral grip (thumbs up), curl DB to shoulder with elbows pinned at sides.
Muscles
- Primary
- brachialis
- Supporting
- biceps, brachioradialis
Mechanics
- Pattern
- elbow flexion
- Equipment
- dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Brachialis and forearm working — different from supinated bicep curl.
- Progression
- Add load or try cross-body hammer curl for long-head bias.
- Regression
- Lighter DB and focus on the neutral wrist position throughout.
Watch for
- Wrists rolling to supination mid-rep
- Elbows drifting forward
- Short ROM stopping below full contraction
Substitutions
- Barbell curl (strict)
- EZ-bar curl
- Rope hammer curl