The dumbbell hammer curl is a strength exercise targeting the bicep and forearms. It is performed by curling dumbbells with a neutral grip (palms facing each other), which emphasizes the brachialis and brachioradialis muscles.
Also Works
Forearms
How to Perform
1
Stand up straight with a dumbbell in each hand, palms facing your torso.
2
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
3
This will be your starting position.
4
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
5
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6
Hold the contracted position for a brief pause as you squeeze your biceps.
7
Then, inhale and slowly begin to lower the dumbbells back to the starting position.