Dumbbell Hammer Curl
Biceps • Gym • Beginner
- Muscle Group: Biceps
- Training Type: Isolation
- Equipment: Dumbbells
- Difficulty: Beginner
Exercise Overview
The dumbbell hammer curl is an isolation exercise that targets the biceps and brachialis using a neutral grip. This grip places less stress on the wrists while increasing arm thickness and forearm involvement, making it an excellent movement for building balanced arm strength and size.
How To Do It
1. Setup
Stand upright holding a dumbbell in each hand with palms facing your body. Keep your feet shoulder-width apart.
2. Starting Position
Arms fully extended at your sides, elbows close to your torso, chest up, and core engaged.
3. Execution
Curl the dumbbells upward while keeping your palms facing each other. Focus on bending at the elbows only.
4. Return
Lower the dumbbells back to the starting position under control, maintaining tension in the arms.