Movement overview

The Dumbbell Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed with dumbbells and involves a neutral grip, which emphasizes the forearms and the outer head of the biceps.

Step-by-step cues

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip, palms facing each other.
2. Keep your elbows close to your torso and your back straight.
3. Curl the weights by bending your elbows, keeping your upper arms stationary.
4. Continue lifting until your forearms are vertical or slightly past vertical.
5. Pause briefly at the top of the movement, squeezing your biceps.
6. Slowly lower the dumbbells back to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a controlled motion throughout the exercise to maximize muscle engagement.
• Avoid swinging the weights or using momentum to lift them.
• Keep your wrists straight and avoid bending them during the curl.
• Focus on squeezing your biceps at the top of each repetition for maximum contraction.
• Ensure that your elbows remain tucked in close to your body to isolate the biceps effectively.
• Start with lighter weights to perfect your form before progressing to heavier loads.