Start
End
BicepsBeginnerDumbbell
Dumbbell Hammer Curl
هامر كيرل (مطرقة بالدمبل)
Target Muscles
البراكياليس (Brachialis)البايسبسالساعد (Brachioradialis)
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Hold dumbbells with palms facing each other (neutral grip).
- 2
Curl weights upward while maintaining the neutral hand position.
- 3
Lower slowly back down under full muscular control.
Important tips
Great exercise for arm thickness and forearm grip strength.
