Hammer Curl (Dumbbell)

strength / isolation

Beginner
Hammer Curl (Dumbbell)

strength / isolation

Beginner

Getting Started


  • 1

    Start by standing with your feet hip-width apart and a pair of dumbbells at your sides, with your palms facing your body.

  • 2

    Hold the dumbbells with a neutral grip, meaning your palms are facing each other.

  • 3

    Keep your core engaged and your back straight.

  • 4

    Slowly raise one dumbbell towards your shoulder while keeping your elbow close to your body.

  • 5

    Pause briefly at the top of the movement and then slowly lower the dumbbell back to the starting position.

  • 6

    Repeat the movement with the other arm.

  • 7

    Continue to alternate arms for the desired number of repetitions.

  • 8

    Remember to keep your movements slow and controlled, and avoid swinging the weights or using momentum to complete the reps.

  • 9

    Adjust the weight of the dumbbells according to your fitness level, start with a lighter weight if you're new to the exercise.

Primary
Secondary
BicepsForearms