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Let Jay - Gymates Qualified PT safely guide you through this routine

dumbbell hammer curls

  • Watch, listen and learn
    Only do what you can
  • aim to do 10 reps in one go
  • aim to do 3 sets of 10

Here is gymates how to guide:

Dumbbell hammer curls are a great exercise for building strength and muscle in the biceps and forearms. However, it is important to perform this exercise safely to prevent injury. Here’s a step-by-step guide on how to safely complete dumbbell hammer curls:

  1. Choose the right weight: Select a weight that is challenging, but not so heavy that you can’t control the dumbbells. Start with lighter weights and gradually increase as you get stronger.
  2. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Keep your elbows close to your sides.
  3. Engage your core muscles to stabilize your spine and prevent any excessive swaying or twisting as you perform the exercise.
  4. Keeping your elbows close to your sides, slowly lift the dumbbells toward your shoulders by flexing your biceps. Focus on maintaining control and keeping your wrists straight.
  5. Pause at the top of the movement for a brief moment, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Some additional tips for performing this exercise safely include:

  • Don’t swing your arms or use momentum to lift the weights. This puts unnecessary stress on your joints and can lead to injury.
  • Keep your shoulders down and back throughout the movement to avoid straining your neck and upper back.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or medical provider.

Be safe
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