Description

The dumbbell hammer curl is an isolation exercise that targets the brachialis, brachioradialis, and biceps muscles.

Starting Position

Stand straight with a dumbbell in each hand, palms facing towards your body. Keep your elbows close to your sides.

Technical Execution

Slowly curl the dumbbells up towards your shoulders while keeping your palms facing each other. Squeeze at the top and then lower the weights back down with control.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom and curling the weights up as high as possible without swinging.

Variations

You can perform hammer curls seated or on an incline bench for variation.

Common Mistakes

Common mistakes include using momentum to swing the weights, arching the back, or not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on keeping your elbows close to your body and controlling the weight throughout the exercise.

Additional Notes

Ensure proper warm-up and cool-down to prevent injury and maximize results.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles