Tutorial: Dumbbell hammer curls

Dumbbell hammer curls

Target: Biceps

Form tips:

• Lower the dumbbells with control and make sure you're pushing for the full range of motion.
• Focus on tempo and power the curl with your biceps, not momentum.
• Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.

Modification – Dumbbell tension hammer curls:

• If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.