Dumbbell Hammer Curl

Stand tall holding dumbbells in a neutral grip. Keep both elbows beside your torso and align your wrists with your forearms.

Lift both dumbbells together so your forearms and front upper arms contract. Do not lean back; check that both elbows bend from the same position.

Lower the dumbbells slowly while keeping the neutral grip. Keep your forearms engaged during the descent.

Think of lifting with your forearms and the front of your upper arms. If only your biceps take over, check that your wrists are not rotating.

Bent wrists or dumbbells swaying inward and outward reduce forearm engagement. Prioritize neutral wrists over heavier weight.

Exhale as you lift and inhale as you lower. Steady breathing keeps both sides moving evenly.

Lower for 3 seconds to make the forearm and front-arm tension stronger. Check that both hands stop at the same height each rep.