Demo & instructions
Dumbbell Hammer Curl
Also known as: Hammer Curl, Neutral-Grip Curl
Instructions
A curl with your palms facing each other, as if holding a hammer in each hand. The neutral grip shifts more work to the forearms and the outer upper arm, and is easy on the wrists.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Stand tall with a dumbbell in each hand at your sides, palms facing your thighs.
- 2Keep your elbows close to your ribs and your shoulders relaxed.
Execution
- 1Curl both dumbbells up, keeping your palms facing each other the whole way.
- 2Stop when your thumbs are near your shoulders and squeeze briefly.
- 3Lower slowly until your arms are straight.
Breathing
Exhale as you curl up; inhale as you lower.
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
