Dumbbell hammer curl
Exercise details
- Target muscle: Brachioradialis
- Synergists: Biceps Brachii, Brachialis
- Mechanics: Isolation
- Force: Pull
Starting position
- Stand holding a dumbbell in each hand using a neutral (aka hammer) grip (palms facing in).
Execution
- Keeping your elbow by your side, exhale as you curl one dumbbell up towards your shoulder until your biceps is fully contracted.
- Hold for a count of two and squeeze your biceps.
- Inhale as you slowly lower the dumbbell to the starting position.
- Repeat with your opposite arm.
- Keep alternating your arms.
Comments and tips
- You can perform the dumbbell hammer curl with either both arms at once (see video), one arm at a time, or by alternating your arms (as described above). The latter two methods will recruit more muscles in your core for stabilization.
- The dumbbell hammer curl targets your brachioradialis, a forearm muscle; it does not target your biceps brachii, which acts as a synergist, along with your brachialis. That is not to say that your biceps and brachialis do not get a great workout!
- The reverse curl is another exercise that most people think targets your biceps when in fact it targets your brachioradialis.
- See also the cross-body hammer curl and the incline dumbbell hammer curl.
Dumbbell hammer curl video
Sources
ExRx.net, Dumbbell Curl with Hammer Grip
