Dumbbell Hammer Strict Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Stand with your back fully supported against a wall, feet shoulder-width apart, and hold a dumbbell in each hand using a hammer grip (palms facing each other).
2. Keep your arms extended straight down by your sides, with your upper arms and elbows pressed against the wall.
3. Engage your core and curl both dumbbells simultaneously towards your shoulders by bending your elbows, focusing on engaging your biceps. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
4. Lower the dumbbells back to the starting position with control, fully extending your arms down by your sides. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arms and elbows pressed against the wall to isolate your biceps.
• Avoid using momentum; perform the movement in a slow and controlled manner.
• Ensure your back remains flat against the wall for stability.