Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Hammer Curl
The dumbbell hammer curl is a strength exercise targeting the biceps and forearms. It is performed by curling dumbbells with a neutral grip (palms facing each other), which emphasizes the brachialis and brachioradialis muscles.
Step-by-Step Form & Technique
- 1.Stand up straight with a dumbbell in each hand, palms facing your torso.
- 2.Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- 3.This will be your starting position.
- 4.Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- 5.Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 6.Hold the contracted position for a brief pause as you squeeze your biceps.
- 7.Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- 8.Repeat for the recommended amount of repetitions.
Secondary Muscles
forearms
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Programs & workouts with Dumbbell Hammer Curl
- Full Body (Dumbbells Only)workout
- Dumbbell Push (35 min)workout