DUMBBELL HUMMER CURLS

 Hammer curls are a great bicep exercise to include in your arm training.

Here’s two common mistakes I see people make when performing this exercise

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1. Is letting their elbow move back on the curl up, which shortens the range motion.

2. Letting the weight drop on eccentric instead of controlling it against gravity.

Here’s an example of how you can program your bicep training throughout the week.

• Monday: 4 sets of 8-12 Ez-bar curls
• Thursday: 3 sets of 12-15 hammer curls

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 Depending on how much training volume you need to progress, sets and frequency can be adjusted accordingly.