Dumbbell hammer curl
Brachialis, brachioradialis (forearm) and biceps.
How to do it
- Standing with a dumbbell in each hand, palms facing your body (neutral grip).
- Elbows tucked into your sides.
- Curl the dumbbells up without rotating your wrists, to shoulder height.
- Lower slowly until your arms are straight.
Cues
- Hammer grip through the whole range.
- You can alternate arms or curl both at once.
- No swinging.
Common mistakes
- Swinging your body.
- Moving your elbows forward.
- Short range of motion.
The weight you log is for each dumbbell.
Photos: free-exercise-db (public domain).
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