Dumbbell Hammer Curl
Muscle Groups: Biceps
Dumbbell Hammer Curl focuses on Biceps, with Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Hammer Curl with proper form and technique.
- 1
Grab a set of dumbbells with a neutral grip so your palms are facing each other and stand tall with your feet shoulder-width apart.
- 2
While bracing your core, curl the dumbbells all the way up to shoulder height while keeping your palms facing each other. Pause at the top and squeeze your biceps, then lower the weights back down to the starting position.
Tips for Success
These tips will help you perform Dumbbell Hammer Curl safely and effectively while maintaining proper form.
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Perform the movement with a controlled pace, not allowing momentum to contribute.
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Do not allow the elbows to flare. Keep your elbows tight to your sides the entire time.
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Do not hyperextend through the lower back. Brace you core and keep your spine flat throughout the entire movement.
Secondary Muscles
While Dumbbell Hammer Curl primarily targets Biceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Hammer Curl, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Hammer Curl, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
