Beginner
Dumbbell Hammer Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Hammer Curl targets the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (forearm muscles).
Exercise Instructions
-
Step 1
Grab a set of dumbbells with a neutral grip, so your palms are facing each other and stand straight with your feet shoulder-width apart. -
Step 2
Squeezing your body, bend the dumbbells at shoulder level, keeping your palms opposite. Pause at the top and flex your biceps, then lower the dumbbells back to the starting position.
Muscle Groups
Dumbbell Hammer Curl targets Biceps, Forearms as seen below.
Exercise Tips
- Perform the movement at a controlled pace without allowing momentum to build up.
- Don't let your elbows flare. Keep your elbows pressed to your sides at all times.
- Don't overexert yourself in your lower back. Tighten your core and keep your spine straight throughout the exercise.
Cable Hammer Curl
Intermediate
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