Hammer Curl (Dumbbell)
strength / isolation
Get Started With Hammer Curl (Dumbbell)
Start by standing with your feet hip-width apart and a pair of dumbbells at your sides, with your palms facing your body.
Hold the dumbbells with a neutral grip, meaning your palms are facing each other.
Keep your core engaged and your back straight.
Slowly raise one dumbbell towards your shoulder while keeping your elbow close to your body.
Pause briefly at the top of the movement and then slowly lower the dumbbell back to the starting position.
Repeat the movement with the other arm.
Continue to alternate arms for the desired number of repetitions.
Remember to keep your movements slow and controlled, and avoid swinging the weights or using momentum to complete the reps.
Adjust the weight of the dumbbells according to your fitness level, start with a lighter weight if you're new to the exercise.