Dumbbell Hammer Curl
Explore dumbbell hammer curl in 3D. Focus: Biceps, Brachialis, Brachioradialis.
Dumbbells
Setup
Hold the dumbbells with palms facing each other and upper arms close to the body.
Exercise guide
Controlled return
Keep the upper arms beside the body and slowly straighten the elbows.
Settle and stabilize
Pause briefly and keep the body stable.
Working phase
Bend the elbows while keeping the upper arms still and wrists neutral; do not swing.
Controlled hold
Stay within a comfortable range; avoid bouncing or forcefully locking joints.
Common mistakes
Avoid momentum, shrugging, arching the lower back or losing control on the return.
Colors show roles, not measured activation; white areas may also stabilize.