How to Do Dumbbell Hammer Curl
Form Cues
- 1
Keep palms facing each other throughout
- 2
Drive straight up without rotating the wrist
- 3
Pin your elbows at your sides the same way you would for a standard curl
- 4
Squeeze at the top before lowering under control
Common Mistakes
- ●
Rotating the wrist at the top — defeats the purpose of the neutral grip and reduces brachialis activation
- ●
Swinging the elbows forward to move heavier weight — keep the upper arm stationary throughout
- ●
Rushing the eccentric — a slow lowering phase is where a lot of the forearm and brachialis stimulus comes from
Equipment Variations
- ▸
Rope cable hammer curl for constant tension
- ▸
Cross body hammer curl variation for brachialis emphasis
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