Hammer curls with dumbbells
BicepsDumbbellBeginner
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About
Hammer curls are performed with a dumbbell using a neutral grip: palms facing each other, thumbs pointing upward, and the dumbbell oriented front-to-back. This movement engages the three elbow flexors—the brachialis, the brachioradialis, and the biceps—the same muscles involved in any other type of curl, but with a wrist position that many people find more comfortable for loading.
How to do it
- 1Bend your elbows to lift the dumbbells toward your shoulders; keep your palms facing each other, your upper arms close to your torso, and your torso stationary.
- 2Lift the weights as far as your forearms can naturally move, without swinging your body or flexing your wrists.
- 3Lower the weights in a controlled manner until your arms are fully extended, then repeat—either moving both arms simultaneously or alternating between them.
- Equipment
- Dumbbell
- Level
- Beginner