Curl Martillo músculos involucrados y técnica de ejecución

Curl martillo ¡Consigue el mayor desarrollo muscular de bíceps!

Curl martillo con mancuernas ¿Qué es y cómo hacerlo correctamente?

¿Cómo hacer el curl martillo con mancuernas?

¿Cómo hacer el curl martillo con mancuernas sentado?

Curl martillo alternado con mancuerna sentado

Male

Dumbbell Hammer Curl

Muscles involved

Forearms

Biceps

Brachial

If you want your arms to perform as well outside the gym as they do inside, the Dumbbell Hammer Curl is an essential exercise. By holding your dumbbells with a neutral grip, you do not just work your biceps; you actively engage your brachialis and forearms. These muscles are the real heroes when you need to carry heavy groceries, lift boxes, or hold objects for extended periods without your wrists giving out. Lift the weight smoothly, focus on a controlled motion, and lower it steadily. Building this functional strength gives your arms a denser, balanced appearance while making everyday physical tasks feel significantly easier.

How to do it

1. Stand with feet shoulder-width apart, holding dumbbells with palms facing each other. 2. Lift the dumbbells in an arc towards your shoulders, contracting your biceps. 3. Hold the contraction briefly at the top position. 4. Lower the dumbbells controllably to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows tucked close to your sides throughout the curl. - Use a neutral (hammer) grip to work the brachialis and forearm. - Control the descent, fully stretching your arms.