Hammer curl with dumbbells (alternating)

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 11

Average per rep (lbs)*: 25

Description: Stand with a dumbbell in each hand, with each dumbbell resting on the front of a thigh. Keeping your upper arm fixed, exhale as you curl the left dumbbell upward, across your body, and toward your left shoulder. Hold for a count of two and squeeze your biceps. Inhale as you reverse the motion and return the dumbbell to the starting position. Repeat with your right arm. Keep alternating arms.

Exercise ID: 00117

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Hammer curl with dumbbells (alternating)

Exercise tips and tricks

Control the Movement: Focus on a smooth, controlled motion throughout the exercise to maximize muscle engagement and minimize the risk of injury.
Keep Your Elbows Stable: Maintain your elbows close to your sides. Avoid lifting your elbows as you curl the weights to ensure that you are targeting the biceps and forearms properly.
Neutral Grip: Use a neutral (hammer) grip, where your palms face each other. This grip helps activate the brachialis and brachioradialis muscles more effectively, providing a well-rounded arm workout.
Engage Your Core: Keep your core muscles tight to maintain balance and stability, especially when alternating the curl from one arm to the other.
Mind Your Posture: Stand tall with a slight bend in your knees. Ensure that your back remains straight throughout the exercise to avoid putting unnecessary strain on your lower back.
Full Range of Motion: Curl the weights fully, bringing them up to shoulder level and then lowering them back down to the starting position. Avoid short, incomplete reps to maximize the exercise's effectiveness.
Avoid Momentum: Do not use body momentum to lift the weights; focus on isolating and working the target muscles by lifting with controlled force.
Breathing Technique: Exhale while curling the weight up and inhale while lowering it back down. Proper breathing helps maintain your focus and stabilize your movements.

Exercise overview

Exercise tips and tricks

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