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Dumbbell Hammer Curl (Neutral Grip)
Beginner - Strength - Isolation
Targeted Muscle Group
Biceps
Recommended Equipment
Dumbbell
How to do it
The dumbbell hammer curl exercise uses a hammering (up and down) motion to isolate the bicep and increase muscle size.
Steps :
1.) Start by standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs tight in.
2.) Grab a dumbbell in each hand with your palms facing in (neutral grip), extend your arms so that they are at the sides of your body and keep your elbows locked as this will be your starting position.
3.) Slowly lift your arms up in an arc towards your shoulders, isolating your biceps and continue until you reach the top position.
4.) Hold for a count then return back to the starting position and repeat for as many reps and sets as desired.
Tips :
1.) Refrain from turning your wrists during this exercise.
