Hammer Curl – Dumbbell

  1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
  2. Keep your elbows close to your torso and exhale as you lift both dumbbells towards the shoulder of their holding hand, until your bicep is fully contracted and the dumbbell is at shoulder level.
  3. Pause for a second at the top of the movement and squeeze your biceps.
  4. Lower the dumbbells back down to the starting position in a controlled manner.
  5. Repeat for the desired number of repetitions.

Primary Muscles

  • Bicep

Secondary Muscles

  • Forearm - Outer

Results

Looking for your exercise history?
Log in or register to see your personalized results.
Date Reps Resis. RPE

Do These Exercise Details Look Right To You?

I need your help! This exercise database's accuracy and your training experience improve with community feedback.

  • Are the steps unclear?
  • Should we list different muscles?

No account required; just click the button and fill out your suggestion.

Suggest an Update