Two-Arm Dumbbell Hammer Curl

a.k.a. Neutral Grip Biceps Curl

Differentiation: Mechanics

This variation of hammer curls is unique. Here is how: you stand and curl both dumbbells simultaneously, | instead of alternating between your left and right arms. Since you use dumbbells, each bicep lifts the same amount of weight. Using equal weight increases the symmetry of your biceps. Since this is a standing exercise, | you must engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet hip-width apart.

5) ...and allow your arms to hang loosely at your sides - with your palms facing inward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the dumbbells simultaneously toward your shoulders using only your lower arms.

3) ...until the dumbbells touch your shoulders.

4) This is the ending position.

5) Once the dumbbells touch your shoulders, squeeze your biceps and hold this position for a count of one second.

6) Then, inhale as you gradually lower the dumbbells to your sides and relax your arms.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearms.

Keep your elbows pinned against the sides of your body, which will concentrate the majority of the effort in your biceps and provide you with the maximum potential benefit.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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