{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "TRX Hammer Curl",
      "kind": "brand"
    },
    {
      "text": "Suspension Hammer Curl",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "brachialis",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "suspension-trainer"
      ]
    ]
  },
  "external_ids": {
    "wger": "1260"
  },
  "id": "oec:suspension-trainer-hammer-curl",
  "instructions": {
    "setup": [
      "Anchor the suspension trainer securely overhead and adjust the straps to mid-length.",
      "Face the anchor point, grasp the handles with a neutral grip (palms facing each other), and walk your feet forward to lean back at a comfortable angle.",
      "Extend your arms fully in front of your chest and brace your abs and glutes to form a straight line from head to heels."
    ],
    "steps": [
      "Keeping your upper arms elevated and parallel to the floor, bend your elbows to pull your temples toward the handles.",
      "Maintain the neutral grip throughout the movement without rotating your wrists.",
      "Squeeze your forearms and upper arms forcefully at the top of the curl.",
      "Slowly extend your elbows under control to return to the straight-arm starting plank."
    ],
    "breathing": "Exhale as you flex your elbows and pull your body up; inhale as you slowly lower back down.",
    "cues": [
      "Keep elbows high and fixed",
      "Palms face inward throughout",
      "Body stays in a rigid plank",
      "Curl your hands to your temples"
    ],
    "common_faults": [
      {
        "fault": "Dropping the elbows into a row rather than an elbow flexion isolation.",
        "correction": "Keep upper arms pointed forward and parallel to the floor; do not pull your elbows back past your torso."
      },
      {
        "fault": "Sagging at the hips or thrusting the pelvis upward.",
        "correction": "Engage your glutes and core to keep the entire torso completely straight throughout the set."
      },
      {
        "fault": "Pronating or supinating the wrists during the curl.",
        "correction": "Keep palms facing directly toward each other through both the concentric and eccentric phases."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the anchor point is rated to hold full body weight.",
        "Set your feet with non-slip footwear to prevent sliding during the lean."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Suspension Trainer Hammer Curl",
  "previous_ids": [
    "oec:trx-hammer-curl"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: TRX hammer curl",
        "url": "https://wger.de/en/exercise/1260/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "cynomops"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:inverted-biceps-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-hammer-curl"
    },
    {
      "type": "regression-of",
      "target": "oec:suspension-single-arm-biceps-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight elbow flexion exercise using a suspension trainer with a neutral grip to target the brachialis, brachioradialis, and biceps while maintaining a rigid core."
}