Hold a dumbbell in each hand with palms facing in (hammer or neutral grip).
Execution
Keeping your elbows by your sides, exhale as you curl the dumbbells up to your shoulder.
Once you’ve reached the top of the motion, slowly pronate your forearms (palms facing the floor).
Keeping your forearms pronated, inhale as you lower the dumbbells and return to the starting position.
Repeat for the prescribed number of repetitions.
Comments and tips
Use the dumbbell hammer curl to dumbbell reverse curl to build your forearms and elbow flexors.
The dumbbell hammer curl to dumbbell reverse curl is a rare exercise that can be broken down into three movements: (1) the concentric phase of the dumbbell hammer curl, (2) pronation of forearm, and (3) the eccentric phase of the dumbbell reverse curl. Movements 1 and 3 (i.e. the concentric phase of the dumbbell hammer curl and the eccentric phase of the dumbbell reverse curl) target the brachioradialis and synergistically activate the biceps brachii and brachialis. Movement 2 (pronation of the forearm) synergistically activates the pronators (pronator quadratus and pronator teres).
Keep the pronation part of the exercise very slow and controlled, especially if lifting heavy.
You may also perform the dumbbell hammer curl to dumbbell reverse curl one arm at a time.
