Hammer Curl & Punch

ElbowShoulderElbow StrengtheningShoulder Strengthening
Written By David Song

HAMMER CURL AND PUNCH

This exercise combines both the HAMMER CURL and DUMBBELL PUNCH exercise to create a compound movement to strengthen the elbow and shoulder flexors. This exercise may be completed while sitting or standing. Start by holding a dumbbell in mid-pronation (thumbs up grip). Start with your elbows directly below your shoulder. Bend the elbow to raise the weight to 90 degrees elbow flexion without shifting the elbow forwards or backwards. Keep the core braced to hold a neutral spine. Then raise the elbow to shoulder height while simultaneously straightening out the elbow. The raised position will have the fist directly in front of the shoulder. Briefly hold this position for 1-2 seconds and then reverse all steps to lower the weight back down to starting position.

Muscles Involved:

  • Biceps Brachii

    • Long Head Biceps

  • Anterior Deltoids

  • Coracobrachialis

  • Brachialis

Related Conditions:

  • Biceps Tendinitis

  • SLAP Lesion

  • Brachialis Strain

  • Biceps Strain

  • Long Head Biceps Tendon Instability

Exercise Equipment:

Click to buy

 

Related Exercises

Featured
Straight Bar Cable Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Straight Bar Cable Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Single Arm Rope Hammer Curl
Brachioradialis, Coracobrachialis, Biceps, Biceps Brachii, Long Head Biceps, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Single Arm Rope Hammer Curl
Brachioradialis, Coracobrachialis, Biceps, Biceps Brachii, Long Head Biceps, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Brachioradialis, Coracobrachialis, Biceps, Biceps Brachii, Long Head Biceps, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Cable Preacher Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Cable Preacher Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening
Cable Rope Hammer Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening, Brachioradialis
Cable Rope Hammer Curl
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening, Brachioradialis
Biceps, Biceps Brachii, Biceps Tendon, Long Head Biceps, Brachialis, Elbow, Elbow Flexion, Elbow Flexor, Elbow Strengthening, Brachioradialis
Kettlebell Carry Walk Neck Rotation
Cervical Rotation, Cervical Rotators, Cervical Spine, Shoulder Stability, Shoulder Flexion, Shoulder Flexor, Shoulder, Scalenes, Upper Trapezius, Levator Scapulae, SCM, Sternocleidomastoid, Anterior Deltoid, Long Head Biceps, Biceps Pulley Sling, Rotator Cuff
Kettlebell Carry Walk Neck Rotation
Cervical Rotation, Cervical Rotators, Cervical Spine, Shoulder Stability, Shoulder Flexion, Shoulder Flexor, Shoulder, Scalenes, Upper Trapezius, Levator Scapulae, SCM, Sternocleidomastoid, Anterior Deltoid, Long Head Biceps, Biceps Pulley Sling, Rotator Cuff
Cervical Rotation, Cervical Rotators, Cervical Spine, Shoulder Stability, Shoulder Flexion, Shoulder Flexor, Shoulder, Scalenes, Upper Trapezius, Levator Scapulae, SCM, Sternocleidomastoid, Anterior Deltoid, Long Head Biceps, Biceps Pulley Sling, Rotator Cuff
Kettlebell Carry Walk
Shoulder Stability, Shoulder, Shoulder Flexion, Shoulder Flexor, Long Head Biceps, Rotator Cuff, Anterior Deltoid
Kettlebell Carry Walk
Shoulder Stability, Shoulder, Shoulder Flexion, Shoulder Flexor, Long Head Biceps, Rotator Cuff, Anterior Deltoid
Shoulder Stability, Shoulder, Shoulder Flexion, Shoulder Flexor, Long Head Biceps, Rotator Cuff, Anterior Deltoid
Kettlebell Carry
Shoulder, Shoulder Stability, Rotator Cuff, Anterior Deltoid, Long Head Biceps, Shoulder Flexor, Shoulder Flexion
Kettlebell Carry
Shoulder, Shoulder Stability, Rotator Cuff, Anterior Deltoid, Long Head Biceps, Shoulder Flexor, Shoulder Flexion
Shoulder, Shoulder Stability, Rotator Cuff, Anterior Deltoid, Long Head Biceps, Shoulder Flexor, Shoulder Flexion
Dumbbell Squeeze Press Drop
Biceps, Biceps Brachii, Coracobrachialis, Long Head Biceps, Anterior Deltoid, Shoulder Strengthening, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor
Dumbbell Squeeze Press Drop
Biceps, Biceps Brachii, Coracobrachialis, Long Head Biceps, Anterior Deltoid, Shoulder Strengthening, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor
Biceps, Biceps Brachii, Coracobrachialis, Long Head Biceps, Anterior Deltoid, Shoulder Strengthening, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor
Eccentric Front Raise
Biceps, Biceps Brachii, Long Head Biceps, Coracobrachialis, Anterior Deltoid, Biceps Pulley Sling, Shoulder Flexion, Shoulder Flexor, Shoulder Strengthening
Eccentric Front Raise
Biceps, Biceps Brachii, Long Head Biceps, Coracobrachialis, Anterior Deltoid, Biceps Pulley Sling, Shoulder Flexion, Shoulder Flexor, Shoulder Strengthening
Biceps, Biceps Brachii, Long Head Biceps, Coracobrachialis, Anterior Deltoid, Biceps Pulley Sling, Shoulder Flexion, Shoulder Flexor, Shoulder Strengthening
Dumbbell Curl and Press
Biceps, Biceps Brachii, Long Head Biceps, Coracobrachialis, Anterior Deltoid, Shoulder Flexion, Shoulder Flexor, Elbow Flexion, Elbow Flexibility, Shoulder Strengthening, Elbow Strengthening
Dumbbell Curl and Press
Biceps, Biceps Brachii, Long Head Biceps, Coracobrachialis, Anterior Deltoid, Shoulder Flexion, Shoulder Flexor, Elbow Flexion, Elbow Flexibility, Shoulder Strengthening, Elbow Strengthening
Biceps, Biceps Brachii, Long Head Biceps, Coracobrachialis, Anterior Deltoid, Shoulder Flexion, Shoulder Flexor, Elbow Flexion, Elbow Flexibility, Shoulder Strengthening, Elbow Strengthening
David Song
Previous

Reverse Curl
Next

Hammer Curl