In this variation of the hammer curl, the arm goes across the body for maximum contraction.
It is important to keep the elbow locked to the side and keep a moderate pace for the entire range of motion.
- 1Grab a dumbbell and stand up straight stably
- 2Keep the wrist pronated and the elbow locked to the side of the body
- 3Hammer the dumbbell up and across the body, contracting the arm as hard as possible
- 4Return slowly down on the eccentric phase
Note: Avoid lifting the dumbbell above your chest. Optimal contraction occurs at around lower chest level.