Biceps · Dumbbell · Beginner
How to do Dumbbell Hammer Curl
The dumbbell hammer curl is a biceps-focused exercise performed with dumbbells, emphasizing the brachialis and forearm muscles. It is performed standing, with palms facing the torso, and involves curling the weights while keeping the upper arms stationary.
How to do Dumbbell Hammer Curl, step by step
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Station taken, or training at home? Alternatives to Dumbbell Hammer Curl →
Track Dumbbell Hammer Curl in SPLYT
Dumbbell Hammer Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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