Dumbbell Hammer Curl Proper Form

13 Nov 2023 · 1 min

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In this brief instructional segment, the presenter delivers three concise cues to improve the form of a dumbbell hammer curl. First, instead of lifting the weight straight up, the lifter should curl the dumbbell slightly inward toward the body, without crossing the midline. Second, the shoulders must stay pulled back and down, avoiding any rounding or forward hunch. Third, the elbows should remain stationary, not moving forward; the curl should stop at chest level before lowering. These tips aim to maximize biceps engagement while minimizing shoulder and elbow strain.

Chapters

All right, if you are doing these hammer curls right here, here are 3 quick tips that are going to help you. First, as opposed to thinking about curling the weight just kind of like straight up and out, I want you to slightly curl the weight inward instead. You don't have to come all the way across your body like this, but just have a slight inward curl with this movement. Number 2, be sure to not round your shoulders. Forward. You really got to make sure you pull your shoulders back and away from your ears the entire time. And then number 3, try to not have your elbows move forward as you do the curl. You want to simply curl to about your chest level and then come right back down. Because if you go past that, your elbows have to move forward. I hope it helped.