Dumbbell Drag Hammer Curl

Overview

The Dumbbell Drag Hammer Curl is a variation of the traditional bicep curl that combines aspects of both the hammer curl and the drag curl. This exercise targets the biceps and brachialis muscles, along with the forearms, providing a comprehensive arm workout.

Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

Then curl the dumbbells directly up the front of your body as you do so the elbows will actually drift behind the body as you try to keep the weights as close to your body as possible.

Once done, return the dumbbells back down safely to your side, keeping the palms facing inwards the whole time. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Benefits

• Comprehensive Arm Development: Targets and strengthens the biceps, brachialis, and forearms, providing a well-rounded arm workout.
• Forearm Emphasis: The neutral grip position in the hammer curl targets and strengthens the forearm muscles, enhancing grip strength.
• Variation for Arm Workouts: Combines elements of both hammer curls and drag curls, offering a unique exercise to add variety to your arm training routine.

Area focus

• Arms

Primary muscles

• Biceps

Secondary muscles

Exercise type