Exercise library
Dumbbell Hammer Curl
Biceps · Horizontal pull
Generic horizontal pull demo. Follow the steps below for this exact exercise.
Horizontal pullIsolation
A curl with the palms facing each other that also loads the forearm and the outer part of the arm.
- Difficulty
- Very easy
- Tracking
- Measured in reps
Muscles worked
BicepsBack
Equipment
Dumbbell
How to do it
- Stand tall with a dumbbell in each hand at your sides and your palms facing your thighs.
- Keep your elbows tucked and your wrists straight in a neutral, thumbs-up position.
- Curl the weights up toward your shoulders without rotating your wrists.
- Lower under control until your arms are fully straight.
Coaching cues
- Keep your shoulders back and down rather than shrugging as you curl.
- Alternate arms if it helps you keep the tempo strict.