Seated Pulley Ab Crunch Hammer Curl
Combines core flexion with bicep curl — doubles up work in one movement
Core & AbsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Abs, Core. Secondary: Biceps, Brachialis |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~75 kcal |
How to do it
- curl a pulley rope attachment or band while holding a crunch position
Equipment
- pulley or band optional
Coaching tips
Benefits
Combines core flexion with bicep curl — doubles up work in one movement
Common mistakes
Only curling arms without engaging abs; using momentum
Make it harder
Increase resistance on both movements; slow eccentric
Make it easier
Perform separately: crunch then curl
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.