Tsunami Barbell
    Dumbbell Hammer Curl
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    Biceps

    DUMBBELL HAMMER CURL

    Neutral-grip bicep curl that targets the brachialis and brachioradialis. Builds arm thickness and grip strength.

    KEY TARGETS
    • Primary MuscleBiceps
    • EquipmentDumbbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Stand tall with dumbbells at your sides, palms facing each other (neutral grip). Elbows pinned to your sides, core braced.

    Execution

    Curl dumbbells up by flexing at the elbows, keeping palms facing each other throughout. Squeeze biceps at the top, then lower with control.

    Exercise technique image

    Key Cues

    • Elbows stay fixed at your sides

    • Neutral grip throughout: palms face each other

    • Squeeze at the top

    • Slow eccentric: 2-3 seconds down

    • Full range: full extension to full contraction

    Common Mistakes

    • Swinging the weights with hips

    • Elbows drifting forward

    • Rotating wrists during the curl

    • Half reps

    • Using too much weight

    Programming

    3-4 sets of 8-15 reps. Alternate with regular bicep curls for complete arm development. Hammer curls are excellent for building the brachialis, which adds thickness to the upper arm.

    READY TO LIFT?

    Add the Dumbbell Hammer Curl to your next training cycle. The next week can change from what you logged.

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