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The Dumbbell Hammer Curl is a strength exercise that targets the biceps and forearms using a neutral grip. This grip shifts emphasis to the brachialis and brachioradialis, promoting balanced arm development and improved grip strength. The exercise allows controlled movement and is suitable for both beginners and advanced athletes.
Stand upright holding a dumbbell in each hand with palms facing your body.
Keep your elbows close to your torso and shoulders relaxed.
Curl the dumbbells upward while maintaining the neutral grip.
Squeeze the biceps and forearms briefly at the top of the movement.
Lower the dumbbells slowly back to the starting position.
