Biceps Exercise Database -> Dumbbell Hammer Curls


Dumbbell Hammer Curls

Click to Enlarge


Dumbbell Hammer Curls

Click to Enlarge

Exercise Details

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Dumbbell

Difficulty : Beginner

Track My Progress

Record Logs

Targeted Muscle Group


How To Perform Exercise

The gammer curl exercise uses a hammering (up and down) motion to isolate the bicep and increase muscle size.

Steps :

1.) Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs tight in.

2.) Grab a dumbbell in each hand with your palms facing in, extend your arms so that they are at the sides of your body and keep your elbows locked as this will be your starting position.

3.) Slowly lift your arms up in an arc towards your shoulders, isolating your biceps and continue until you reach the top position.

4.) Hold for a count then return back to the starting position and repeat for as many reps and sets as desired.

Tips :

1.) Refrain from turning your wrists during this exercise.