Dumbbell Hammer Strict Curl
Gym Exercise Card
Equipment
The Dumbbell Hammer Strict Curl focuses on building strength and size in the biceps and forearms. This exercise emphasizes strict form to effectively isolate the muscles without swinging. It is ideal for enhancing arm definition and grip strength.
How to do it
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep elbows close to your torso and curl the weights upward, maintaining a controlled motion.
- Pause briefly at the top, squeezing the biceps, then slowly lower the dumbbells back to the starting position.
- Avoid using momentum or swinging your body during the movement.
Muscles worked
Primary Biceps Brachii Brachialis
Secondary Brachioradialis Wrist Flexors
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