Dumbbell Hammer Curl

Muscles involved

ForearmsBicepsBrachial

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

MaleFemale

BrachioradialisBiceps brachiiBrachial

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.

Difficulty