Dumbbell Hammer Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Brachialis, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Hammer Curl
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hammer Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your arms at your sides with your palms facing each other.
- Curl the weights toward your shoulders while keeping your elbows close to your body.
- Squeeze at the top of the curl, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swinging the weights instead of using controlled movement.
- Letting the elbows drift away from the torso.
Modifications
- Perform seated to reduce strain on the back.
- Use lighter weights to accommodate for any mobility issues.
Tips
- Keep your elbows close to your body throughout the movement.
- Focus on using your forearms to curl the weights, avoiding momentum.
- Control both the lifting and lowering phases to maximize muscle engagement.
Dumbbell Hammer Curl Alternatives
Tags
arms
biceps
strength
upper body
dumbbell
curl
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