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
- beginner
- Estimated Calories
- 5.2
- Alternate Names
- Hammer Curl
How to: Dumbbell Hammer Curl
- Stand upright with a dumbbell in each hand, arms fully extended at your sides, and palms facing each other.
- Keeping your upper arms stationary, curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief moment, then slowly lower the dumbbells back to the starting position.
Common Mistakes
- Swinging the weights instead of using controlled movements.
- Using too much weight leading to poor form.
- Not fully extending arms at the bottom of the movement.
Modifications
- Perform with lighter weights if experiencing discomfort.
- Use a chair for support if standing is difficult.
Tips
- Keep your elbows stationary at your sides.
- Focus on controlled movement, both lifting and lowering.
- Use a weight that challenges you but allows you to maintain form.
Dumbbell Hammer Curl Alternatives
Tags
biceps
triceps
strength
dumbbell
upper arms
arm exercise