Dumbbell Hammer Curl

Dumbbell Hammer Curl

Targeted Muscle Groups

Primary Muscles:

Secondary Muscles:

Equipment Needed
  • Dumbbells:
  • Optional Bench:
How to Perform the Dumbbell Hammer Curl Step-by-Step Guide:

1. Setup:


2. Engage Your Core:

3. Curl the Dumbbells:

4. Squeeze at the Top:

5. Lower the Dumbbells:

6. Repeat the Movement:

Recommended Reps and Sets

  • Reps:
  • Sets:
  • Rest:

Pro Tips for Success

  • Focus on Form:
  • Control the Movement:
  • Use a Full Range of Motion:

Common Mistakes to Avoid

  1. Using Too Much Weight:
  2. Swinging the Weights:
  3. Leaning Back:

Dumbbell Hammer Curl video

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