Dumbbell Hammer Curl
Execution Guide
- Stand with a dumbbell in each hand, palms facing each other (neutral grip).
- Keep your elbows pinned to your sides.
- Curl the dumbbells up while maintaining the neutral grip throughout.
- Squeeze at the top of the movement.
- Lower slowly back to full arm extension.
Range of Motion
Full extension at the bottom to full contraction at the top.
Common Mistakes to Avoid
- ×Rotating the wrists during the curl (turning it into a regular curl)
- ×Swinging the body for momentum
- ×Flaring the elbows outward
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Target the brachioradialis and build forearm thickness
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Dumbbells
Anatomy
Primary
BrachioradialisBiceps Brachii
Secondary
BrachialisForearms