Dumbbell Hammer Curl
The Dumbbell Hammer Curl is an arm exercise targeting the biceps and brachialis.
- 45 secDuration
- 1 × 12Reps
- DumbbellEquipment
Muscles Targeted
- Bicep
- Forearm
How to Perform
- Stand with a dumbbell in each hand.
- Keep palms facing each other.
- Curl dumbbells up towards shoulders.
- Squeeze biceps at the top.
- Slowly lower dumbbells to start.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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