Dumbbell Hammer Curl
Toned arms, forearmsAbout
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
How to Dumbbell Hammer Curl
Starting Position
1. Please stand shoulder-width apart.
2. Hold the dumbbells with your palms facing your body and position them next to your thighs.
3. Keep your chest up and your back straight.
Proper Form
1. Please lift the dumbbell while keeping your elbows and shoulders fixed.
2. Lift it without twisting your wrists.
3. Slowly return to the starting position.
4. When lowering the dumbbell, do not lower it completely; lower it just enough so that your biceps do not relax.
Breathing Technique
Exhale when you raise your arms, and inhale when you lower them.
Muscles Dumbbell Hammer Curl Works
Main muscleHold the dumbbells with your palms facing each other and curl them up. The main muscles driving this movement are your brachialis and brachioradialis. They bend your elbows while keeping the neutral-grip position.
Supporting musclesYour biceps still help bend your elbows, and your forearms keep the dumbbells steady in your hands.
How it should feelAs you curl, you should feel tension around the elbow area and along the outer forearm. The neutral grip should make the hammer-curl feel distinct from a regular biceps curl.
Signs you're offIf your wrists bend or you swing the dumbbells, the target tension drops. If your shoulders lift, you are using momentum.
Remember thisKeep your palms facing each other and curl without moving your elbows forward.
Muscles used
- Brachialisdeep muscle under the biceps near the elbow
- Brachioradialisouter forearm muscle running from the elbow toward the thumb side of the wrist
- Bicepsfront of the upper arms
- Forearmslower arms from the elbows to the wrists
- Rotator cuffsmall muscles that stabilize the shoulder joint
Setting Up for Dumbbell Hammer Curl
Setup orderPrepare dumbbells of the same weight
Pair of dumbbells
Set it like thisPrepare two dumbbells of the same weight.
How to checkThe number and weight markings on both dumbbells must be the same.
Watch out forAvoid starting with mismatched dumbbells.
Stance for Dumbbell Hammer Curl
Foot widthPlace your feet about shoulder-width apart.
Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.
Upper body positionSet the dumbbells so they start beside your thighs.
Why it mattersIf your foot support is unstable, your body may sway as you curl the dumbbells.
How to Grip for Dumbbell Hammer Curl
Grip typeHold one dumbbell in each hand, with your palms facing each other.
Grip widthHold the center of each dumbbell handle so both ends are left evenly.
How hard to gripPlace the dumbbells in the middle of your palms and wrap your thumbs around them. Keep the backs of your hands in line with your forearms.
The Key Point for Dumbbell Hammer Curl
Hold the dumbbells with your palms facing each other, and slowly lift them without twisting your wrists.
Think of it like thisThe feeling of keeping palms facing each other
Before the fixLift the dumbbells while twisting your wrists or shaking your body.
After the fixStrength is applied to the front of the arm and forearm, and the wrist becomes stable.
Common Mistakes in Dumbbell Hammer Curl
Swinging the dumbbells up
Why it's wrongMomentum reduces biceps and forearm work.
How to fix itKeep palms facing in and lift slowly.
Wrists bend or dumbbells rotate
Why it's wrongThis can stress the wrists and elbows.
How to fix itKeep your wrists straight and dumbbells facing the same way.
Elbows move too far forward
Why it's wrongThis shifts work from biceps and forearms to shoulders.
How to fix itKeep your elbows close to your sides as you curl.
Precautions
It is fine to proceed with both sides at once, but if you do it one side at a time, you can feel a more focused contraction.
From the Community
Thank you, Raspberry.
View full discussion โWas it gas + liquid + solid?
View full discussion โEndure with grit; it's the workout app you chose. ๐ฅ๐ฅ
View full discussion โlmfaoo just say youโre too weak to hammer curl
View full discussion โIt feels like the compromise during break time is disappearing.
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