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Hammer Curl (Dumbbell)

The dumbbell hammer curl is a bicep exercise that also targets the brachialis. By using a neutral grip, it helps build arm strength and muscle mass, making it a valuable addition to any arm workout routine.

Primary Muscle Group
Type of Weight

Arms

Dumbbell

1. Setup: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Grip: Hold the dumbbells with a neutral grip (palms facing each other).
3. Starting Position: Stand upright, engage your core, and keep your elbows close to your sides with arms fully extended.
4. Execution: Curl the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
5. Return: Slowly lower the dumbbells back to the starting position, fully extending your arms. Repeat for the desired number of reps.

Diagram of the muscles activated:

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