Perform a neutral-grip dumbbell curl by bending the elbows to lift the weights, primarily working the biceps.
How to do the Hammer Curl (Dumbbell)#
- Stand upright with a dumbbell in each hand at your sides and palms facing each other.
- Keep your elbows tucked against your torso and maintain a stable, upright posture.
- Curl both dumbbells by flexing the elbows until your forearms reach near-vertical.
- Hold the top position briefly to feel the biceps contract without twisting the wrists.
- Lower the dumbbells slowly back to the starting position with control.
Muscles worked#
Common mistakes#
- Using body momentum or swinging the torso to lift the weights.
- Allowing the elbows to move forward away from the sides.
- Rotating the wrists so the palms turn upward.
- Dropping the weights quickly on the way down instead of controlling the descent.
