The Dumbbell Hammer Curl is a strength-training exercise that primarily targets the brachialis and brachioradialis muscles in the upper arms, along with the biceps to a lesser extent. It is a variation of the traditional bicep curl that involves a neutral grip, resembling the grip you would use when holding a hammer.
Let's get started by grabbing a dumbbell and having it hanging by your side with your palm facing inwards towards your body.
This is the starting position.
From here curl the dumbbell up, by bending at the elbow until the arm is fully flexed or as high as you can. As you do this, keep your palms facing inwards the whole time.
Once done, return the dumbbell back down safely to your side. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.