Single Arm Rope Hammer Curl

The hammer curl is performed with a neutral grip, that is to say, with the palms neither turned inward or outward. The emphasis placed on the arm prioritizes Brachioradialis, and the Brachialis (flexors of the forearm) over the biceps muscles. This exercise can be performed with a rope as shown, with 2 dumbbells at the same time, or alternating. I love this motion and prefer it to typical curling motions for the majority of my clients. First, people are more likely to use a full range of motion with this grip (completely straightening the elbow at the end of each repetition). Second, this is a motion that mechanically allows people to move more weight than a standard supinated curl which allows you to gain strength more rapidly. When doing this motion with 1 arm at a time, you reinforce balance in both arms and prioritize core muscles one side at a time.