GLOBE GRIPZ™

Dumbbell Hammer Curls (Alternating)

Dumbbell Hammer Curls (Alternating)

Start Position

Dumbbell Hammer Curls (Alternating)

Mid-Position

Dumbbell Hammer Curls can be performed two-arm, one-arm (shown), or alternating arms.

An inverted/neutral grip of a Hammer Curl is often preferred amongst female workouts in order to hit the Brachialis muscle, rather than Biceps Brachii specific exercises. This can help avoid against the look of a "peaky" bicep. To further increase exercise options and variety for arms, check out GLOBE GRIPZ™.

As mentioned on other biceps exercise pages, remember, during curls your shoulder joint should remain near motionless - movement occurs around your elbow joint - so do not swing a weight in order to lift more, as you'll only be cheating yourself.

For ideas of how best to incorporate this exercise into your training regime, please consider the purchase of the acclaimed Gym Workouts: Maps to Success or download (for free!) our workout app GP Shuffle.