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Dumbbell Concentration Hammer Curl
- 1 - Sit on a bench with your feet planted wide and hold one dumbbell in one hand using a neutral grip, with your palm facing inward.
- 2 - Lean slightly forward and brace the back of your upper arm against the inside of your thigh to keep it stable.
- 3 - Let the dumbbell hang toward the floor with your arm nearly fully extended while keeping your wrist straight.
- 4 - Curl the dumbbell upward toward your shoulder while maintaining the neutral hammer grip and keeping your upper arm fixed in place.
- 5 - Squeeze your biceps and forearm at the top of the movement without rotating your wrist.
- 6 - Lower the dumbbell slowly and under control back to the starting position.
- 7 - Complete the desired number of repetitions, then repeat on the opposite arm.
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