Hammer Curl (Dumbbell)
A dumbbell curl with your palms facing each other. It trains the biceps together with the brachialis and forearm muscles.
Hammer Curl (Dumbbell) कैसे करें
Set up for Hammer Curl (Dumbbell): get dumbbells ready and clear enough space to move safely.
Take a stable starting position with a firm grip, chest up and core braced.
Curl the weight toward your shoulders, bending only at the elbows, feeling biceps do the work.
Exhale during the effort and inhale on the way back; never hold your breath.
Avoid swinging your torso or letting your elbows drift forward — stop if form breaks down or you feel sharp pain.
टिप्स
- Keep your thumbs pointing up throughout the rep.
- Curl both arms together or alternate them.
आम गलतियां
- Swinging the dumbbells with your body.
- Letting your wrists bend.
- Moving your elbows forward and away from your sides.
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