Dumbbell Hammer Curls
Dumbbell Hammer Curls is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand up straight with a dumbbell in each hand, palms facing your torso (neutral grip).
Step 2
Keep your elbows close to your torso; this neutral grip will be maintained throughout the entire movement.
Step 3
Keeping the upper arms stationary, exhale and curl both weights simultaneously while contracting your biceps and brachialis.
Step 4
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Step 5
Hold the contracted position for a brief pause as you squeeze your biceps, ensuring your palms are still facing each other.
Step 6
Inhale and slowly begin to lower both dumbbells back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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