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Biceps · Forearms
Hammer Curls
Neutral-grip curl that hits brachialis and grip — useful for ball security and wrist resilience.
Hammer curls demo — media coming soon
Prescription
3 sets × 8–12 reps per arm
Cues
- · Palms face each other (neutral grip) throughout
- · Keep elbows quiet; move only at the elbow
- · Avoid leaning back to cheat the weight up
- · Control the eccentric on every rep