Dumbbell Hammer Curl
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).
BEGINNER
Dumbbell Hammer Curl to Bicep Curl
A combined arm exercise transitioning from a neutral-grip hammer curl to a traditional supinated curl, targeting the biceps and brachialis while enhancing forearm strength and overall arm development.
Demonstration Video
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Target Muscles
Instructions
- Stand with your feet shoulder-width apart and slightly bent at the knees. Hold a pair of dumbbells in your hands with your palms facing your body.
- Keeping your elbows close to your body, slowly lift the dumbbell up to your shoulders. Keep holding for a second at the top of the lift, flex your biceps and lower the weight under control.
Tips
- Don't lean back as you shift the weight.
- Keep your elbows pressed to your sides throughout the approach. Don't let them move forward when you lift the weight. Focus on letting only your forearms move.
Alternative Exercises
Dumbbell Bicep Curls
An upper-body isolation exercise using dumbbells to strengthen the biceps, enhance arm definition, and improve elbow-flexion strength through controlled curling movements.
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