Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Stand upright with a dumbbell in each hand, palms facing inwards towards your body, arms fully extended down by your sides.
Keep your back straight, chest up, and feet shoulder-width apart.
Curl both dumbbells towards your shoulders simultaneously with a neutral grip.
Lower the dumbbells back down under control, then repeat the movement.
Benefits
The hammer curl dumbbells simultaneous targets the biceps and forearms, promoting muscle growth and strength. By using a neutral grip, it emphasizes the brachialis and brachioradialis muscles, leading to improved muscle development and definition.
Equipments
