Dumbbell Hammer Curls

Dumbbell Hammer Curl Basics

Primary muscles worked: Biceps

Synergist Muscles: Brachialis, Forearms

Mechanics: Isolation

Equipment: Dumbbells

How To Perform The Dumbbell Hammer Curl

• Grab a pair of dumbbells with a neutral hand position so that your palms face your body while your arms are to the side of your body.
• Assume a standing position with your back flat and feet shoulder width apart with your knees slightly bent.
• Now, bend at the elbow so that the weights move up towards your shoulders.
• Once you have reached the full top range of motion for this lift, which is one to three inches away from your shoulder, you can return the weight to the starting position by extending your arms.

Dumbbell Hammer Curl Tips

• Form is crucial for the hammer curl. You should only move at your elbow joint throughout the lift and your elbow should stay tight to your side.
• Also maintain proper posture at all times and do not lean back as this may increase the risk of a spinal injury.
• You should also avoid using momentum to assist with the lift, and you should briefly pause at the bottom of every repetition.

Dumbbell Hammer Curl and Sports Application

Bicep strength is important for any sport that requires functional flexion of the elbow. The hammer curl increases bicep strength from the neutral hand position