Hammer Curl (Dumbbell)
A bicep exercise performed with dumbbells, emphasizing the brachialis and brachioradialis muscles for a more complete bicep development.
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Hammer Curl (Dumbbell)
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Step-by-Step Instructions
1. Grip and Starting Position
Hold a dumbbell in each hand with a neutral grip (palms facing each other). Stand with feet shoulder-width apart, knees slightly bent, and core engaged.
- Choose a weight that allows for controlled movements throughout the entire range of motion.
- Maintain a straight back and avoid leaning forward excessively.
2. The Curl
Keeping your elbows close to your sides, curl the dumbbells upwards towards your shoulders, focusing on squeezing your biceps at the top of the movement.
- Avoid swinging the dumbbells.
- Maintain a steady pace throughout the movement.
3. Controlled Descent
Slowly lower the dumbbells back to the starting position, maintaining control and avoiding dropping them.
- Feel the stretch in your biceps at the bottom of the movement.
- Avoid letting the dumbbells swing back down.
4. Repetition
Repeat the curl and descent for the desired number of repetitions.
- Maintain focus on controlled movements to prevent injury.
- Keep your elbows from moving throughout the exercise.
Form Tips
✓Elbow Position
Keep your elbows close to your sides throughout the entire movement. Avoid letting them drift outwards.
✓Controlled Movement
Avoid using momentum. Focus on controlled, deliberate movements throughout the entire range of motion.
✓Full Range of Motion
Fully extend your arms at the bottom of the movement and fully contract your biceps at the top.
✓Proper Grip
Maintain a neutral grip throughout the movement, avoiding any unnecessary wrist rotation.
✓Engage Your Core
Keeping your core engaged prevents lower back strain.
Common Mistakes
Using excessive weight
Reduce the weight to a level that allows you to maintain proper form throughout the entire set.
Swinging the dumbbells
Focus on using your biceps to lift the weight, not swinging your body.
Incompletely extending the arms
Ensure that you fully extend your arms at the bottom of the movement to maximize the stretch and range of motion.
Arching the back
Maintain a straight back, engaging your core to stabilize your spine and prevent lower back strain.
Gripping the dumbbells too tightly
Maintain a firm but not excessively tight grip to avoid unnecessary strain on your forearms and wrists.
Alternative Exercises
- Standard Hammer Curl
- Hammer Curl with Wrist Rotation
- Concentration Hammer Curl
- Alternating Hammer Curl
- Incline Hammer Curl
- Decline Hammer Curl
Complementary Exercises
- Overhead Press
- Bench Press
- Bent-Over Rows
- Pull-ups
- Bicep Curls
