Exercise Library
Pullisolation

DUMBBELL HAMMER CURL

Custom Training: Dumbbell Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Stand with the dumbbells beside the thighs and keep the palms facing each other throughout the curl.

  2. 2

    Bend the elbows to curl the resistance without moving the upper arms unnecessarily.

  3. 3

    Lower until the elbows are comfortably extended, keeping control.

THE STANDARD

Custom Training: Dumbbell Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists steady and avoid swinging the torso.

COMMON MISTAKES

  • Moving the elbows or hips to lift a weight that is too heavy.

RELATED EXERCISES

Alternating Dumbbell Curl

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Incline Dumbbell Curl

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Calf Raise

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Dumbbell Bicep Curl

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Lateral Raise

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Dumbbell Tricep Extension

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300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Dumbbell