Hammer Curl (Dumbbell)

An arm isolation exercise using dumbbells with a neutral (hammer) grip to build biceps and forearm strength.

Instructions

1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at arm’s length with a neutral grip (palms facing each other, thumbs pointing forward).
2. Keep your elbows stationary at your sides throughout the entire movement.
3. Curl the dumbbells upward by flexing your elbows, bringing your hands toward your shoulders.
4. Continue until your forearms are vertical and you achieve a full contraction in your biceps.
5. Hold the peak contraction briefly while squeezing your biceps.
6. Lower the dumbbells back down in a controlled manner to the starting position.
7. Repeat for the target number of repetitions.

Tips

• Keep your elbows pinned to your sides to isolate the biceps and prevent momentum.
• The neutral grip emphasizes the brachialis muscle, which can enhance overall arm development.
• Move slowly and avoid swinging the dumbbells to maintain tension on the biceps.
• Control the eccentric (lowering) phase to maximize muscle engagement.
• Breathe in as you lower the weights and exhale as you curl them up.