Dumbbell Hammer Curl2
Classic neutral-grip curl that emphasizes the brachialis and builds balanced arm strength.
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: brachialis & biceps. Secondary: forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~25 kcal |
How to do it
- Stand holding dumbbells at your sides with a neutral grip.
- Curl the weights up while keeping the upper arms stationary.
- Squeeze the biceps and brachialis at the top.
- Lower under control.
- Repeat for desired reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Classic neutral-grip curl that emphasizes the brachialis and builds balanced arm strength.
Common mistakes
Avoid swinging the weights or flaring the elbows.
Make it harder
Increase weight or add a pause at the top.
Make it easier
Use lighter dumbbells.
Breathing
Exhale as you curl, inhale as you lower.
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 × 10 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.