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
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.
Stand with legs hip width apart and a
in each hand.
- Place your arms by your side with the
facing toward your body.
- Now slowly lift your right arm up to your
shoulder bending at the elbow. Keep your elbow close to your
- As you inhale, slowly return to the starting position.
- Repeat the steps above using your left arm.
- 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
to view the dumbbell hammer curl
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Body Dumbbell Exercises
Don't put those dumbbell weights away just yet. Instead, do some lower
body strengthening exercises with these videos.
Read this article to learn about all the benefits of strengthening
using resistance bands. This type of equipment adds additional resistance to build muscle tone
and are inexpensive and easy to travel with.
of Warming Up
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.