Dumbbell Hammer Curl (version 2)
An isolation exercise for the biceps using a neutral grip, emphasizing the deep flexor muscle of the upper arm.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet hip-width apart, brace your core, and grasp a dumbbell in each hand with a neutral grip (palms facing each other).
- 02
Keep your elbows close to your body and bend your elbows, lifting the dumbbells toward your shoulders. Squeeze your biceps at the top.
- 03
Lower the dumbbells in a controlled manner, straightening your elbows, and maintain core tension throughout the set.
- 04
Perform the movement alternately or with both arms as needed, and keep the range of motion strict without swinging your body.
How to get started at the gym
§ 03 · SisuLiftDumbbell Hammer Curl (version 2) 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
Tips
§ 04 · TipsKeep your elbows close to your body and avoid swinging your body during the set. Use a lighter weight if you feel your shoulder or wrist doing extra work, and squeeze your biceps at the top.
An isolation exercise for the biceps using a neutral grip, emphasizing the deep flexor muscle of the upper arm.
More exercises: Biceps
§ 05 · Same muscles
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