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Exercise Demonstrations

Dumbbell Hammer Curls

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Dumbbell Hammer Curls Exercise

Starting Position

Stand or sit, grasping a dumbbell in each hand with your palms facing inward.


EXHALE: Curl the dumbbells to your shoulders (alternating arms or simultaneously).

INHALE: Lower the weight slowly to the starting position to complete one rep.

Special Instructions

Make sure upper body is stable and you are not leaning back with each curl. Unlike a standard biceps curl, your palms are facing inward throughout the movement. Keep elbows in at your sides.

Muscles Worked: Biceps

Click here to read about selecting the proper amount of weight.