Dumbbell Hammer Srtict Curl

Expert Advice

Keep your wrists neutral throughout the movement to engage both the biceps and forearms effectively.

Stand upright holding a dumbbell in each hand with a neutral grip (thumbs facing up).
Keep your upper arms stationary, exhale and curl the weights while keeping your palms facing each other.
Continue the movement until the dumbbells are at shoulder level.
Inhale and slowly lower the dumbbells back to the starting position.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Exercise Type

Strength