Dumbbell Hammer Curl

Expert Advice

Focus on keeping your elbows locked by your sides to prevent swinging and ensure the biceps are doing the work.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
Curl the weights up towards your shoulders, keeping your elbows fixed in place.
Squeeze your biceps at the top of the curl, then slowly lower the dumbbells back to the starting position.
Keep your upper body still throughout the exercise.
Repeat for the desired number of repetitions.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Exercise Type

Strength