isolation · Isolation
Dumbbell Hammer Curl
Dumbbell Hammer Curl is an isolation isolation movement for biceps, using Dumbbells. It also works forearms. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Biceps
- Equipment
- Dumbbells
- Difficulty
- Beginner
- Sets and reps
- 3 × 10-15
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Bells at the sides, palms facing each other, elbows tight.
- 2The cue that matters
Neutral grip, thumbs up the whole way - this is brachialis and forearm work.
- 3Work it
3 sets of 10-15, resting about 1 minute between them.
Muscles worked
Biceps does most of the work. Forearms take the rest.
Biceps exercisesforearms