Dumbbell Hammer Curl

Proper Positioning

1. Stand with feet about shoulder-width apart

2. Engage the core

3. Chest out, glutes out

4. Knees slightly bent but not locked

5. Hold onto the dumbbells at the side of the body with a neutral grip

6. Do not lean against the body

Proper Technique

1. Contract the biceps, slowly raising the dumbbells

2. Raise until elbows are slightly passed 90 degrees or close to the chest

3. Hold at peak contraction

4. Slowly lower dumbbells to starting position

5. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms, using momentum from the hips

2. Focus on isolating the biceps, with the forearms as support

3. Execute with a full range of motion

4. Start the concentric phase of the movement before the triceps are activated

5. Do not hyperextend the elbows

6. Elbows should align under the shoulders and slightly bend at starting position

7. Keep the body erect without any twisting or rotating of the shoulders or elbows during execution

8. Do not allow the elbows to come forward during the concentric phase