Weight Training

Dumbbell Hammer Curl exercise

The dumbbell hammer curl targets the biceps and forearms, helping to build arm strength and size while improving grip.

Dumbbell Hammer Curl exercise demonstration

How to perform Dumbbell Hammer Curl

  1. Stand tall holding a dumbbell in each hand with palms facing your torso.
  2. Keep your elbows tucked in close to your body.
  3. Curl the dumbbells upward by bending at the elbows.
  4. Pause briefly at the top near your shoulders for maximum contraction.
  5. Slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions without using momentum.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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