Dumbbell Hammer Curl

› Dumbbell Hammer Curl

The dumbbell hammer curl has a the same movement like the dumbbell curl but the only difference is you will holding the weight slightly different than the curl exercise. 

You will be holding the weight with your palms pointing towards your body, by do this you are focusing this strength exercise toward a different part of your muscle.

With the hammer curl, you are still strengthening the bicep muscle, but to a lesser extent.

 The muscle that this exercise does focus on is called the brachialis muscle. 

This muscle runs along the outside of your upper arms.

Since this exercise focus more on the  brachialis muscle, it's not the only one that it will be strengthened. 

The other muscle that this exercise engage are the biceps, shoulders and the trapezoids. 

This workout also works on the stabilizer muscles which includes the deltoid and the upper and middle trapezius.

How to do the Dumbbell Hammer Curl

Use the steps below to do this move correctly.

1. Stand or sit, grasping a dumbbell in each hand with your palms facing inward. 

2. Curl the dumbbells to your shoulders (alternating arms or simultaneously). 

3. Lower the weight slowly to the starting position to complete one rep. 

4. Make sure upper body is stable and you are not leaning back with each curl. 

5. Unlike a standard biceps curl, your palms are facing inward throughout the movement. 

6. Keep elbows in at your sides.

Watch the video below to ensure you are doing the this move correctly. 

Here is a great site for more Dumbbell workout. 

Watch the video below to make sure you are doing this exercise correctly

Dumbbell Workouts

Here are some great dumbbell workouts that you can try at home or at the gym which also include two free workout videos.

Below is a great 37 minutes Biceps and Triceps Superset Strength Workout also this workout will include the hammer curl.

Before starting this workout out make sure to read the Importance of Warming Up and cooling down.  

If you like this workout check out more great exercise at Dumbbell Workout 

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

More Articles

Resistance Band Bicep Curls

The resistance band bicep curls is similar to the dumbbell curl but instead of using dumbbells you are using resistance bands. The bands allow you to switch.

Interval training

Interval training  or HIIT which is short for High-intensity interval training, which is a great way to combine low intense aerobics with high intense workout.

Diabetic Friendly Recipes

Check out the diabetic friendly recipes on this site. Each recipe comes complete with nutrition information and a diabetic friendly.

You can find something new for breakfast, lunch, dinner, appetizers or even desserts.