Strength · Level 1
Hammer curl
Elbow flexion with a neutral grip (thumbs up).
- Suggested dose
- 2 × 12 rep · 45s rest
- Equipment
- Dumbbells · or · Kettlebell · or · Resistance band
- Works
- Biceps, Forearms
- Pattern
- Forearm and wrist, Pull
How to do it
- Stand, dumbbells at your sides, palms facing each other.
- Bend your elbows without moving them from your sides.
- Lower in 3 s.
Key points
- Elbows tucked
- Wrist firm and aligned
Common mistakes
- Swinging the body
Why it helps your tennis
Strengthens the elbow flexors and brachioradialis, which protect the elbow at impact.
Source: Complete Conditioning for Tennis, ch. 8 (biceps curl)
Related exercises
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.
- Prone W pullLying face down with arms straight, pull your elbows to your ribs forming a W.