Exercise · arms
Dumbbell Hammer Curl
Targets the biceps and brachialis for thicker-looking arms.
Primary muscle
arms
Equipment
dumbbell
Difficulty
beginner
Sets and reps
3 sets of 10-12 reps
How to perform
- 1Hold a dumbbell in each hand with a neutral grip, palms facing in.
- 2Keep your elbows tucked at your sides.
- 3Curl the dumbbells up while maintaining the neutral grip.
- 4Lower under control to full extension.
Common mistakes
Rotating the wrists during the movement.
Swinging the weights with momentum.
Letting the elbows flare out.