Dumbbell Hammer Curl

bicepsupper armsdumbbell

Learn how to do the Dumbbell Hammer Curl with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Dumbbell Hammer Curl exercise demonstration showing proper form

How to Do the Dumbbell Hammer Curl

Follow these steps to perform the Dumbbell Hammer Curl with correct form:

  1. 1Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. 2Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. 3This will be your starting position.
  4. 4Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. 5Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. 6Hold the contracted position for a brief pause as you squeeze your biceps.
  7. 7Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  8. 8Repeat for the recommended amount of repetitions.

Dumbbell Hammer Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Main

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