dumbbell·isolation
Hammer Curl
bicepsforearmsbrachialis
How to
The technique.
- 01
Stand tall or sit, holding a dumbbell in each hand with palms facing your body (neutral grip).
- 02
Keep your elbows tucked close to your sides and core braced.
- 03
Curl one or both dumbbells upwards towards your shoulders, maintaining the neutral grip.
- 04
Squeeze your biceps and forearms at the top of the movement.
- 05
Slowly lower the dumbbells back to the starting position, fully extending your arms.
Common mistakes
What goes wrong.
- ×Swinging the weight and using momentum, rather than muscle control.
- ×Flaring elbows out to the sides, reducing bicep isolation.
- ×Rounding the back or leaning back excessively, risking injury.
- ×Not achieving full range of motion, stopping short of full extension or full curl.
- ×Rotating wrists during the curl, turning it into a regular bicep curl.
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