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Bilateral Dumbbell Bicep Hammer Curl

An isolation dumbbell exercise that targets the biceps and brachialis muscles through a controlled hammer curl movement using both arms, improving bilateral strength and forearm development.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Stand or sit with dumbbells in both hands, arms extended downward with neutral grip. Curl the dumbbells toward your shoulders by bending your elbows, then return to the starting position with control.

Starting Position

Stand or sit with feet shoulder-width apart, dumbbells in both hands, arms extended downward with neutral grip, and core engaged.

Finishing Position

Return to the starting position with arms fully extended, maintaining proper form throughout the movement.

Form Cues

Keep elbows at sides, curl with control, squeeze biceps, maintain neutral grip

Common Mistakes

Swinging body, moving elbows, using momentum, poor grip

Progression Tips

Increase weight, try different grips, add tempo changes, or perform with different equipment.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Consult a professional if you have upper body issues.