Dumbbell hammer curl
General guidance. This page has not been reviewed by a qualified professional yet.
Dumbbell hammer curl. Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
How to do this exercise: Dumbbell hammer curlSetup · movement · load
- Set your position
Stand tall with dumbbells by your sides, palms facing one another as if holding hammers. Keep elbows beside your torso.
- Make the movement
Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lean back or swing your shoulders.
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Alternating sides
- How load is measured
- Load per hand
Main muscles
Biceps, Forearms
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Stand tall with dumbbells by your sides, palms facing one another as if holding hammers. Keep elbows beside your torso.
- Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
Common mistakes
- Do not lean back or swing your shoulders.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.