Hammer Curls/Runner Arms

Hammer curls are the most basic form of bicep curl. Keeping your wrists neutral in this manner avoids any wrists issues and allows you to focus solely on stretching and squeezing your biceps. This is a great movement to use to warm up your arms on any upper body day.

This movement can be done sitting or standing. Start with by gripping the weight and holding them at your sides with neutral wrists. Without swinging your shoulder, squeeze your biceps and bring the weight up to the strongest contraction point. It’s crucial to focus on the muscle contraction in this movement and not just moving the weight to your shoulder.

 

Stretch & Squeeze
Hammer Curls/Runner Arms

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