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dumbbell isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Neutral-Grip Dumbbell Hammer Curl
Primary Muscles: biceps, brachialis, forearms
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Hold dumbbells with palms facing each other (thumbs up) throughout the entire movement.
- Targets the brachialis and brachioradialis for thicker upper arms and forearms, while being gentle on wrists and elbows.
- Curl without swinging and control the eccentric.