Dumbbell hammer curl

Dumbbell hammer curl. Train biceps, forearms with a controlled range. Choose a load that allows stable technique throughout the set.

Level

Start

Equipment

Dumbbells

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Keep elbows close to your torso and wrists straight.
2. Curl by bending your elbows without leaning back.
3. Lower slowly and keep control.

Common mistakes

• Swinging your torso instead of bending the elbows.
• Letting your wrists collapse under the load.