Elbows swing forward during curl
Front deltoid assists the curl; brachialis loses the load.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Hammer Curl
Coaching cues
- Neutral grip — thumbs up throughout the rep
- Elbows pinned at sides; curl to full contraction
- Pause at top; lower slowly — 2–3 seconds
- No shoulder swing or trunk lean
Common faults 2
Trunk lean to complete the rep
Erectors and hip flexors swing the weight; biceps fail to complete the ROM.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗