Dumbbell Bicep Curl to Hammer
Maximize arm growth by combining traditional and hammer curls. This hybrid move targets the biceps and brachialis for peak development and thick forearms. Get two exercises in one efficient set.
Instructions
Setup
Stand tall with a dumbbell in each hand, arms fully extended and at your sides.
Keep your feet shoulder-width apart, core engaged, and gaze forward.
Movement
Standard Curl: With palms facing forward, curl the dumbbells upward toward your shoulders, keeping your elbows tucked close to your torso. Squeeze your biceps at the top of the movement.
Transition: Lower the dumbbells back down to the starting position with control.
Hammer Curl: At the top of the next repetition or for the subsequent phase, keep your palms facing each other (neutral grip) as you curl the dumbbells toward your shoulders.
Repeat: Lower the weights slowly and continue alternating between the supinating grip and the neutral hammer grip throughout the set.
Form Tips
Avoid swinging the weights or using momentum to lift them; maintain constant tension on your muscles.
Keep your upper arms stationary throughout the movement; the motion should only occur at the elbow joint.