The Hammer Curl with dumbbells is an effective exercise for targeting the arm muscles, especially the brachioradialis, brachialis, and biceps brachii. This movement also improves forearm strength and muscle definition.
Step-by-Step Guide:
- Stand upright with a dumbbell in each hand, holding them with a neutral grip (palms facing each other).
- Keep your arms straight by your sides and engage your core to stabilize your posture.
- Bend your elbows to lift the dumbbells toward your shoulders, maintaining the palms-facing-each-other grip and keeping your elbows close to your torso.
- Squeeze your arm muscles at the top of the movement.
- Lower the dumbbells back to the starting position in a controlled manner, avoiding any swinging motion.
- Perform 10-12 repetitions for 3-4 sets.
Tips
Keep your elbows stable and avoid moving your shoulders during the exercise. Use an appropriate weight that allows you to maintain controlled form. Avoid swinging your torso to assist with the lift.
Benefits
The Hammer Curl with dumbbells strengthens the biceps, brachioradialis, and brachialis, improves muscle definition, and increases forearm strength. This exercise is a great way to vary your routine and target your arms from a different angle.
Prevention
Avoid using excessive weight that compromises your form or causes discomfort in your elbows or shoulders. Keep your back straight and shoulders relaxed throughout the movement. If you experience joint pain, reduce the weight or adjust your technique.
