Dumbbell Hammer Strict Curl
Easy
Also known as: Strict Dumbbell Hammer Curl
Expert Advice
Keep each wrist stacked over your forearm rather than curling your knuckles inward. Think of the dumbbell and forearm moving as one piece.
How-to-do Steps
- Stand upright with your back braced and your feet hip-width apart.
- Hold a dumbbell beside each thigh with your palms facing inward.
- Curl both dumbbells toward your shoulders together, keeping your elbows beside your ribs.
- Lower both dumbbells slowly until your arms straighten without forcing your elbows backward.
- Repeat with both arms together, keeping your back braced and torso stationary.
Common Mistakes
- Shoulders shrug during the curlFix: keep them relaxed instead of lifting them toward your ears.
- Torso rocksFix: reduce the load until you can curl without moving your back.
Coach Cues
Palms face inwardElbows stay beside ribsKeep your torso still
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Hammer Strict Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps75%
Secondary
Forearms25%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 2?
Easy
Keeping the torso stationary while controlling two dumbbells requires basic free-weight coordination.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Dumbbell Hammer Strict Curl work?
Dumbbell Hammer Strict Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Hammer Strict Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Hammer Strict Curl suitable for beginners?
Yes, Dumbbell Hammer Strict Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Dumbbell Hammer Strict Curl?
Shoulders shrug during the curl: keep them relaxed instead of lifting them toward your ears. Torso rocks: reduce the load until you can curl without moving your back.
