How to Do a Dumbbell Hammer Curl Biceps Workout

Dumbbell hammer curls target your bicep muscles and your forearms. Because they don't significantly strain your wrist, they're easier on your body than regular curls. All you need are two dumbbells to perform this exercise. Just follow these steps.

Difficulty: Moderate

Instructions

1. Stand so that your feet are shoulder-width apart. Bend your knees slightly. Keep your back straight and your shoulders relaxed. Contract your abdominal muscles to support your back.

2. Grasp the dumbbells with an underhand grip. Let your arms hang down by your side with your elbows loose, not locked. For hammer curls, turn your palms inward so they face each other.

3. Lift the dumbbells, slowing until the weights reach your shoulders and keeping your wrists locked in position. Your arms and elbows must stay tight against your sides throughout the exercise. Keep your abs contracted and shoulders relaxed during the motion.

4. Lower the dumbbells slowly and fully extend your arms back to the starting position. Maintain a straight back. Your arms must be the only muscles working during the exercise to properly isolate the bicep muscles.

5. Repeat the exercise for a designated number of repetitions and sets determined by your fitness level and goals.

Tips & Warnings

• If you find your back arching or your elbows moving forward while doing dumbbell bicep curls, you're using too much weight. Reduce the weight for your next set. Only increase it as your biceps grow stronger and you can maintain form.

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