Dumbbell Hammer Curl – Grinder Gym

Description:

The Dumbbell Hammer Curl is a variation of the standard biceps curl that targets the brachialis and brachioradialis muscles, along with the biceps brachii. This exercise involves lifting dumbbells with a neutral grip (palms facing each other), making it an effective movement for building arm strength and muscle size.

Benefits:

Strengthens the brachialis and brachioradialis muscles.
Increases arm size and definition.
Improves grip strength and forearm development.
Supports balanced upper arm muscle growth.

Profile:

Equipment:	Dumbbells
Type:	Free Weights
Tempo:	2-1-2-0
Level:	Beginner

Muscles:

Primary Muscles

Brachialis

Secondary Muscles

Biceps Brachii (Biceps)
Brachioradialis (Forearms)

Classification:

Utility:	Basic
Mechanics:	Isolation
Force:	Pull

Instructions:

Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
Step 2: Keep your elbows close to your torso and curl the dumbbells up towards your shoulders.
Step 3: Squeeze the brachialis at the top of the movement, then slowly lower the dumbbells back to the starting position.
Repeat the movement for the desired number of repetitions.

Common Mistakes:

Using too much weight and swinging the dumbbells
Not fully extending the arms at the bottom
Using momentum to lift the weights
Leaning back or forward

To avoid these mistakes, focus on maintaining proper form, using a controlled tempo, and fully extending the arms at the bottom of each rep.

Variations:

Alternate Dumbbell Hammer Curl
Seated Hammer Curl
Cable Rope Hammer Curl
Hammer Curl to Shoulder Press
Cross-Body Hammer Curl

Links to each variation will be provided as they are added to the website.

Safety Tips:

Keep your core engaged to maintain stability.
Warm up your arms and forearms before starting the exercise.
If you’re new to the exercise, start with a lighter weight to master the form.
If you experience discomfort or pain, stop the exercise and consult with a trainer.

Additional Information:

The Dumbbell Hammer Curl is a valuable exercise for building arm strength and size, particularly targeting the brachialis and brachioradialis muscles. It’s a versatile movement that can be incorporated into various arm and upper body training routines.