Brachialis, Brachioradialis

Dumbbell Hammer Curl

Dumbbell Hammer Curl


The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight than dumbbell curls.


Start Position

Grasp two dumbbells using a closed, neutral grip Stand erect with the feet shoulder-width apart and the knees slightly flexed Position the dumbbells alongside the thighs with the elbows fully extended All repetitions begin from this position

Movement Phases

flex the elbow of one arm until the dumbbell is near the anterior deltoid The other arm should be kept stationary at the side of the thigh Lower the dumbbell until the elbow is fully extended


Keep the torso erect and the upper arm stationary Do not jerk the body or swing the dumbbell upward

Primary: brachialis,brachioradialis

Secondary: biceps brachii

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *