Hammer curl with dumbbells

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 53

Weight counts twice!

Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.

Exercise ID: 00118

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.

Exercise tips and tricks

Maintain Proper Posture: Stand tall with your chest up and shoulders back. This will help you engage the right muscles and avoid strain on your back.
Elbow Position: Keep your elbows close to your torso throughout the movement. This isolates the biceps and forearms, ensuring effective muscle engagement.
Controlled Movement: Avoid swinging the weights. Lift and lower the dumbbells in a controlled manner to maximize muscle tension and avoid injury.
Avoid Using Momentum: Do not use your body to lift the weights. Instead, rely on your arm muscles to perform the curl. This ensures muscle growth and prevents cheating.
Neutral Grip: Ensure you maintain a neutral grip (palms facing each other) at all times. This helps target the brachialis and brachioradialis more effectively.
Breathing Technique: Inhale as you lower the dumbbells and exhale as you lift them. Proper breathing can enhance performance and keep you focused.
Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract at the top. This ensures complete muscle activation.
Consistent Speed: Maintain a consistent speed while lifting and lowering the weights. This helps in building muscle endurance and strength.
Mind-Muscle Connection: Focus on feeling your biceps and forearms working during every rep. This can enhance muscle engagement and growth.
Avoid Overweight: Choose a weight that allows you to perform the exercise with correct form. Overloading can lead to improper execution and potential injury.

Exercise overview

Exercise tips and tricks

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