The Dumbbell Hammer Curl is a variation of the traditional bicep curl exercise that targets the biceps, forearms, and brachialis muscle.
How to perform
To perform the Dumbbell Hammer Curl:1. Stand up straight with a dumbbell in each hand, palms facing inwards towards your body. Keep your elbows close to your sides.
2. Engage your core and keep your chest up as you curl the dumbbells up towards your shoulders, exhaling as you lift.
3. Keep your wrists in a neutral position throughout the movement, with your palms facing each other.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position, inhaling as you lower.
5. Repeat for the desired number of repetitions.
Tips:
- Focus on keeping your elbows stable and only moving your forearms during the exercise.
- Avoid swinging or using momentum to lift the dumbbells, as this can reduce the effectiveness of the exercise.
- Choose a weight that is challenging but allows you to maintain proper form throughout the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.