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Exercise 76

Dumbbell Hammer Curl

Elbow flexion exercise that works the biceps and forearms while keeping the arms and torso stable throughout each repetition.

BicepsForearms
Athletic Station visual preview for Dumbbell Hammer Curl
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and a dumbbell in each hand at your sides.
  2. Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement.
  3. Use a neutral grip with your palms facing each other.
  4. Bend your elbows to raise the dumbbells with control.
  5. Keep your wrists firm and maintain the neutral grip throughout the lift without rotating your hands.
  6. Bring the dumbbells toward your shoulders through a comfortable range, maintaining arm contraction at the top.
  7. Lower the dumbbells slowly to the starting position, controlling the entire return phase.
  8. Exhale as you raise the dumbbells and inhale as you lower.

What you should feel

Work in the biceps, brachialis, and forearms, with the effort well localized to the front of the arms. The movement should remain controlled through the arms and forearms, without pain in the wrists, elbows, shoulders, or lower back.

Groups mentioned in the description

BicepsForearms

Exercise questions

How do you perform Dumbbell Hammer Curl?

Stand with your feet shoulder-width apart and a dumbbell in each hand at your sides. Keep your spine upright, abs engaged, chest open, and elbows close to your torso throughout the movement. Use a neutral grip with your palms facing each other. Bend your elbows to raise the dumbbells with control. Keep your wrists firm and maintain the neutral grip throughout the lift without rotating your hands. Bring the dumbbells toward your shoulders through a comfortable range, maintaining arm contraction at the top. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you raise the dumbbells and inhale as you lower.

What does Dumbbell Hammer Curl work?

Elbow flexion exercise that works the biceps and forearms while keeping the arms and torso stable throughout each repetition.

What should you feel during Dumbbell Hammer Curl?

Work in the biceps, brachialis, and forearms, with the effort well localized to the front of the arms. The movement should remain controlled through the arms and forearms, without pain in the wrists, elbows, shoulders, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.