› Hammer Curl

Dumbbell Hammer Curl

Upper Body Dumbbell Workout Video Series

The dumbbell hammer curl is very similar to the bicep curl. In this move, you will hold the weight slightly different than the typical bicep exercise.

By holding the weight differently, you are focusing the strength training in other parts of the muscles.

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

Instead, the brachialis muscle is more of the focus with this move.

This muscle runs along the outside of your upper arm. By toning and strengthening this muscle, gain a more shapely arm.

While this is the primary muscle targeted with this curl, it's not the only one that will be strengthened.

Additional muscles engaged and used with this move include the biceps, shoulders and the trapezoids.

Other muscles work as stabilizers with this exercise. These include the deltoid and the upper and middle trapezius. 

Exercise #2 - Dumbbell Hammer Curl

Use the steps below to do this move correctly.
  1. Stand with legs hip width apart and a dumbbell in each hand.
  2. Place your arms by your side with the palms facing toward your body.
  3. Now slowly lift your right arm up to your shoulder bending at the elbow.  Keep your elbow close to your body.
  4. As you inhale, slowly return to the starting position.
  5. Repeat the steps above using your left arm.
  6. Keep alternating arms for several repetitions.
If you are just starting out, pick a weight that is comfortable for you. Do at least one set for your workout. You can do more sets if you are at a higher fitness level.

Watch the video below to ensure you are doing the this move correctly. The video shows the dumbbell hammer curl with both arms simultaneously.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the dumbbell hammer curl on youtube.



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Before diving right in to your workout, be sure to prepare your muscles and body by doing a quick warm up. Find out all the benefits of warming up with this article.




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