Exercises

Dumbbell hammer curl

The neutral grip keeps the palms facing each other and involves the biceps together with the brachialis and forearm muscles.

Standing dumbbell hammer curl with palms facing inward, wrists neutral and elbows close to the sides.

Dumbbells · Standing

Source: ACE · Hammer Curl

Step by step

  1. Stand tall with a dumbbell in each hand and your palms facing the sides of your thighs.
  2. Brace your torso, draw your shoulders gently back, and keep the elbows beside your ribs.
  3. Bend both elbows while the palms continue to face each other.
  4. Lower the dumbbells under control without changing your wrist position.

Common mistakes

  • Rocking the torso to start the repetition.
  • Shrugging the shoulders or letting the elbows drift forward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.