Arms · Beginner

Dumbbell Hammer Curl

A neutral grip curl that builds the outer arm and forearm.

How to perform it

1. 1Stand with the dumbbells at your sides, palms facing in.
2. 2Keep the elbows tight to the torso.
3. 3Curl both weights up while holding the neutral grip.
4. 4Lower slowly to a straight arm position.

Coaching notes

• Alternate arms if you find it easier to stay strict.
• Do not let the elbows drift forwards.