Hammer Curl (v2) (Dumbbell)

Perform a hammer curl, but bring the dumbbell across your body towards the opposite shoulder. This hits the forearm and outer bicep well.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
- Ensure your palms are facing your body, and your elbows are close to your torso.
Step 2Position Your Arms
- Keep your upper arms stationary and your elbows tucked in as you prepare to lift the dumbbells.
- Engage your core to maintain stability throughout the movement.
Step 3Lift the Dumbbells
- Curl the dumbbells up towards your shoulders by bending your elbows while keeping your palms facing each other.
- Focus on using your biceps to lift the weights, and avoid swinging your arms.
Step 4Squeeze at the Top
- At the top of the movement, squeeze your biceps for a moment to maximize contraction.
- Ensure that your wrists remain straight and your elbows stay close to your body.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Control the descent to maintain tension in your biceps and avoid dropping the weights.
Step 6Repeat
- Repeat the curl for the desired number of repetitions, maintaining proper form throughout each rep.
- Focus on smooth and controlled movements without rushing.
Step 7Finish the Exercise
- After completing your reps, carefully set the dumbbells down on the floor or a bench.
- Take a moment to stretch your arms and relax your muscles after the workout.