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Dumbbell Bicep Hammer Curl Wide

  • Beginner
  • Forearms

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Setup instructions

1) Stand tall with the chest up, back flat, core tight and head neutral.

2) Grab the dumbbells with a firm grip. Face the palms inwards (hammer/neutral grip) throughout the entire exercise. Keep the elbows tucked into your sides.

3) Rotate your arms outwards away from your body. You're aiming for a slight angle - make sure you can still perform a curl with full range of motion.

Perform instructions

1) Slowly lift the dumbbells towards your shoulders.

2) Pause at the top. Now, gently lower to the starting position.

3) Repeat.

Anatomy