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.
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.
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.
Stand or sit with feet shoulder-width apart, dumbbells in both hands, arms extended downward with neutral grip, and core engaged.
Return to the starting position with arms fully extended, maintaining proper form throughout the movement.
Keep elbows at sides, curl with control, squeeze biceps, maintain neutral grip
Swinging body, moving elbows, using momentum, poor grip
Increase weight, try different grips, add tempo changes, or perform with different equipment.
Use lighter weight, focus on form, reduce range of motion, or perform assisted version.
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.