Hammer Curls
1. Stand upright with a dumbbell in each hand, palms facing each other. 2. Keep your elbows close to your torso and curl the dumbbells upward. 3. Lower them back down with control to the starting position.
Hammer curls target the biceps, brachialis, and forearms using a neutral grip. This isolated exercise is excellent for arm strength and definition.
How to do:
1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing each other. 2. Keep your elbows close to your torso and curl the dumbbells upward until your forearms are vertical. 3. Slowly lower the dumbbells back down to the starting position. 4. Repeat for 10–15 reps per set. 5. Perform 3–4 sets total.Tips:
- Keep your back straight and avoid swinging the dumbbells. - Use a controlled tempo for better muscle activation. - Focus on maintaining a neutral grip throughout the movement. - Start with lighter weights to perfect your form.- Level
- Beginner
- Body Part
- Upper arm
- Muscles
- Biceps,Brachialis,Forearms
- Equipment
- Dumbbells
- Modality
- Isolated
- Goal
- Hypertrophy
- Direction
- Pull
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