Dumbbell Hammer Curl – Illustration of Alternating Dumbbell Side Curl Movement

The difference between the Dumbbell Hammer Curl and the Dumbbell Curl is that the curl does not externally rotate the arm and focuses on the outside of the biceps. Dumbbell hammer curls are generally performed alternately, that is, alternating dumbbell lateral curls (Alternating Hammer Curl)

Target exercise areas: Mainly exercise the outer biceps

Action essentials:

1. Standing (or sitting), hold a dumbbell hanging by your side, palms facing each other, upper arms close to your sides, and the elbow joint is the only moving joint.

2. Curl upwards with force, and you can feel the expansion and bulging of the outside of the biceps brachii. Perform a peak contraction at the highest point, hold for a moment, and then slowly return to the lowest point with your arms fully extended.

3. After doing one side, switch to the other side. To prevent the body from borrowing force during the movement, the trunk can be slightly tilted forward.

Note:

1. Pay attention to the difference from dumbbell curls (as shown below): dumbbell hammer curls do not externally rotate the arms, and always keep the palms facing each other