How to perform Dumbbell Hammer Curl with proper form
Starting Position
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Let your arms hang down at your sides.
Execution
- Curl: Keep your elbows close to your torso.
- Movement: Curl the weights up towards your shoulders while keeping the palms facing each other throughout the movement.
- Control: Pause at the top of the movement to maximize contraction.
- Lower: Slowly lower the dumbbells back to the starting position, maintaining control.
Key Points
- Avoid using momentum; focus on slow, controlled motions.
- Keep your back straight and avoid arching your back.
- Engage your core for stability throughout the exercise.
- Ensure wrists remain straight and do not twist.
Common Mistakes
- Swinging the weights.
- Flaring elbows away from the body.
- Using excessive weight that compromises form.
Breathing
- Inhale as you lower the weights.
- Exhale while curling the weights upward.
By following these steps, you can perform the Dumbbell Hammer Curl effectively and safely.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms