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Dumbbell Bicep Hammer Curl alternating with 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.

Perform instructions

1) Slowly lift the dumbbells towards your shoulders.

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

3) Now, 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.

4) Again, lift the dumbbells towards your shoulders and pause at the top. Lower back so your arms are extended.

5) Rotate your arms back to the starting position.

6) Repeat.

Anatomy