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The Better Me

Exercise atlas

Dumbbells exercise

Dumbbell hammer curl

A neutral-grip curl that emphasizes the brachialis and forearm flexors. Curl with the palms facing each other throughout the repetition.

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Movement
Elbow flexion
Difficulty
Beginner
Mechanics
Isolation
Posture
Standing

Muscles involved

Secondary

Biceps

Equipment and setup

Required: Pair of dumbbells.

  • Hold a neutral grip with thumbs pointing forward.
  • Keep the wrists straight.

How to perform the movement

  1. Flex the elbows to raise the resistance.
  2. Pause near the top.
  3. Lower without rotating the wrists.

Technique cues

  • Keep the elbows quiet.
  • Use an even tempo.

Interactive preview

Movement guide

Rest position preview for Dumbbell hammer curl

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