Dumbbell Hammer Curl

Toned arms, forearms
Dumbbell Hammer Curl gif

Coach's Tips

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. Make sure your form is correct and your arms are close to your sides throughout the movement.

2. Don_ swing the weights or use momentum to lift them.

3. Don_ lock your elbows at the top of the movement.

Proper Form

1. Keeping your upper arms close to your sides, curl the weights up towards your shoulders.

2. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.

Breathing Technique

1. Exhale as you curl the weights up, and inhale as you lower them back to the starting position.


1. Stand up straight with your feet shoulder-width apart and your core engaged.

2. Hold a dumbbell in each hand with your palms facing each other, arms extended straight down to the sides.

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