Dumbbell Hammer Curl - Your How to Guide For This Popular Exercise

Dumbbell Hammer Curl – Your How to Guide For This Popular Exercise

The Dumbbell Hammer Curl is a terrific weight training lift to build your outer biceps. Are you searching to for how to ensure ideal technique and develop your Biceps Brachii quickly? You want to begin using this article in order to commence today.

Dumbbell Hammer Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Dumbbell Hammer Curl Procedure

  • Pick-up the dumbbells an with your arms hanging at your side your palms should be in facing each other.
  • Now, curl both dumbbells up keeping your palms pointed in, like you were swinging a hammer.
  • Next, pause briefly at the top, then slowly lower the dumbbells back down to your side.
  • Repeat until you have achieved your desired number of curls.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


In order for you to have the ideal outcomes, you will want to take advantage of these easily done tips. Similarly, whenever you would like to prevent your self from getting an injury, you need to understand these tips.

  • Alternate Your Training Sets Periodically With Varied Weight And Repetition Combos. For example 3 set of 8-12 for a few weeks then 5 sets of 5 reps for a week or two.
  • Perform your primary compound lifts at the beginning of your training, and then do isolation movements to focus on distinct muscle groups in the end. You really want the pinnacle functionality of your individual muscle groups any time you do coumpound exercises such as, deadlifts, bench, and squats. Then you need to work the muscles of which you observed were weak for those lifts, or zones that couldn’t get fatigued because of the type of compound lift you executed.
  • Execute A Complete Warm Up Before You Begin To Add Your Weight. Not suitably doing a warmup executing a proper warm up is the most prevalent way to injure yourself.
  • You Should Make Sure That You Pencil In Recovery Days. When you still want to exercise, instead of recovery you can incorporate into your routine with cardio. Just understand to enable your muscles to repair, healing is when your muscles grow.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to refrain from these common issues to ensure great technique and develop definition. Furthermore, when you refrain from these problems you will lower the opportunity of receiving injuries.

  • Don’t Relax Your Core. Keeping your abs tight to protect your back by maintaining your internal pressure.
  • Try Not To By Pass A Warm-Up. getting the blood flowing to your Muscle tissue is the Fastest way to prevent personal injury.
  • Avoid The Urge To Lift Solo. Your workout partner could be a fantastic motivator. A workout buddy can certainly also be important spotter.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Hammer Curl Recap

You ought to at this instant have the ability to implement dumbbell hammer curl effectively. So now your future level is to implement dumbbell hammer curl as a piece of a long term weight training routine to train your Biceps.

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