Dumbbell Hammer Curl
Builds biceps and forearm strength
ArmsBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Stand with dumbbells at your sides, palms facing in
- Step 2: Keep elbows close to your body
- Step 3: Curl weights toward shoulders
- Step 4: Lower slowly with control
- Step 5: Repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Builds biceps and forearm strength
Common mistakes
Swinging the dumbbells
Make it harder
Increase weight or add pause at top
Make it easier
Use lighter dumbbells
Breathing
Exhale on the curl
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.