Dumbbell concentration hammer curl

Muscles worked: Upper arms
Upper arms
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Sit on a bench, feet flat, legs slightly apart. Hold a dumbbell with a neutral grip. Lean forward, resting your working arm’s elbow on your inner thigh. Keep your back straight and core engaged. Curl the dumbbell upwards, forearm vertical, then slowly lower.

Tips

Use slow, controlled movements to maximize muscle tension. Avoid swinging; maintain strict form. Keep your elbow stable against your thigh. Maintain a neutral wrist. Exhale on the lift, inhale on the lower. Start with a lighter weight.

Similar exercises

Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Dumbbell concentration curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell alternating hammer curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell seated hammer curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell incline hammer curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell hammer curl squat Quads, Glutes, Upper arms · 🔧 Dumbbells 3/10 Dumbbell hammer curl to press Shoulders, Forearms · 🔧 Dumbbells 3/10 Resistance band hammer curl Upper arms, Forearms · 🔧 Resistance band 1/10
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