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§ L · Exercises · BicepsUpdated

Dumbbell Hammer Curl

Builds the biceps and upper arm, helping with pulling exercises and making everyday carrying feel stronger.

Base exercise: Biceps curl
All biceps exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Biceps
Supporting muscles
Forearm

How to perform

§ 02 · Steps
  1. 01

    Stand with your feet shoulder-width apart, keep your body in a neutral position, brace your core lightly, and pull your shoulder blades slightly back.

  2. 02

    Hold a dumbbell in each hand with a neutral grip (thumbs facing forward) and keep your elbows close to your body throughout the movement.

  3. 03

    Curl the dumbbells by bending at the elbows without letting your elbows move forward, until your biceps are fully contracted.

  4. 04

    Lower the dumbbells under control to the starting position, maintaining control throughout the lowering phase.

Beginner's guide

§ 03 · Guide
What it works

Builds the biceps and upper arm, helping with pulling exercises and making everyday carrying feel stronger.

What it should feel like

You should feel it in your biceps and forearms. It should not be felt in your lower back or shoulders from swinging.

Most common mistake

A common mistake is using body swing to lift the weight. Keep your elbows close to your sides and lower the dumbbells under control.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Hammer Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows firmly close to your body to prevent swinging. Avoid using momentum; a focused squeeze and a slow lowering phase improve muscle engagement.

An isolation exercise for the biceps that emphasizes activation of the brachialis and brachioradialis muscles with a neutral grip.

More exercises: Biceps

§ 06 · Same muscles

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