Standing Pulley Hammer Curl with D Handle
Builds biceps thickness with neutral grip
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps and brachialis |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Stand facing low pulley
- Step 2: Grab D handle with neutral grip
- Step 3: Curl handle toward shoulder
- Step 4: Squeeze at top
- Step 5: Lower with control
Equipment
- Pulley with D handle optional
Coaching tips
Benefits
Builds biceps thickness with neutral grip
Common mistakes
Swinging or using momentum
Make it harder
Increase weight or add pause
Make it easier
Lighter resistance
Breathing
Exhale on curl
Build a workout with this exercise
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Beginner · 3 sets × 20-40 secondsGeneral 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.