fitubaHammer curl
Biceps · dumbbells. Palms facing each other through the whole rep.
Main muscle: Biceps
Also works: forearms
Equipment: dumbbells
Typical: 2–4 sets of 10–15 with control.
How to do it
- Palms facing each other through the whole rep.
- Wrist straight, not bent up.
- Lift without moving your elbows away from your body.
Common mistakes
- Turning it into a regular curl by rotating the palm up.
- Shrugging your shoulders when it's too heavy.
- Cutting the lowering short before the arm straightens under control.
Alternative
No equipment, or want to switch it up: Barbell reverse curl.
Log it in one message
Type or say: “Did 3x10 hammer with 45 lb.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the hammer curl work?
Main: biceps. Also working: forearms.
How many sets and reps of hammer?
Typical: 2–4 sets of 10–15 with control. Adjust the load so you finish every set with good form; the load is per dumbbell.
How do I log hammer in Fituba?
In your account, open Train, pick Hammer and add its sets, reps and load; or type “Did 3x10 hammer with 45 lb” and Fituba logs your weights session.
Sources and limits
Original Fituba copy based on standard technique guides (Mayo Clinic: Strength training how-to video collection). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
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