![Hammer Curl (Dumbbell)](https://gym.imgix.net/assets/exercises/cover-photos/AdobeStock_71218268.jpeg?auto=format%2Cenhance&fit=crop)
Hammer Curl (Dumbbell)
strength / isolation
Get Started With Hammer Curl (Dumbbell)
- 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.
Equipment
![Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 , Black, 17 x 14 x 43.00 inches](https://m.media-amazon.com/images/I/71Q6hdT4O5L._AC_SL1500_.jpg)
![Cap Barbell Flat Weight Bench Color Series](https://m.media-amazon.com/images/I/81XUfBITFkL._AC_SL1500_.jpg)
![Marcy Deluxe Versatile Flat Bench Workout Utility Bench with Steel Frame](https://m.media-amazon.com/images/I/61bRKkl3hCL._AC_SL1500_.jpg)
![CAP Barbell 150 LB Dumbbell Set with Rack](https://m.media-amazon.com/images/I/71HEqww6NtL._AC_SL1500_.jpg)