Hammer / Rope Curl
BicepsForearms
In your routine
| Day | Equipment | Sets × Reps |
|---|---|---|
| Pull | Free-weight Rig · DBs or cable | 3 × 10–12 |
Load targets
Current
7 kg / 15 lb
3-mo target
12 kg / 26 lb
Equipment you'll use
| Day | Equipment | Sets × Reps |
|---|---|---|
| Pull | Free-weight Rig · DBs or cable | 3 × 10–12 |
