Dumbbell Hammer Srtict Curl
Expert Advice
Keep your wrists neutral throughout the movement to engage both the biceps and forearms effectively.
How-to-do Steps
- Stand upright holding a dumbbell in each hand with a neutral grip (thumbs facing up).
- Keep your upper arms stationary, exhale and curl the weights while keeping your palms facing each other.
- Continue the movement until the dumbbells are at shoulder level.
- Inhale and slowly lower the dumbbells back to the starting position.
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Muscles Worked
Dumbbell Hammer Srtict Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Hammer Srtict Curl work?
Dumbbell Hammer Srtict Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Hammer Srtict Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Hammer Srtict Curl suitable for beginners?
Dumbbell Hammer Srtict Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
