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Dumbbell Week
BeginnerDumbbellIn the weekly plan

Hammer Curl

Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.

The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.

Muscles

Main target

  • Main target: Biceps

Also works

  • Also works: Forearms

In your week

How to do it

  1. Stand holding dumbbells at your sides with palms facing your thighs.

  2. Curl up keeping that neutral grip, like holding a hammer.

  3. Squeeze at the top, then lower slowly.

Form tips

  • Alternate arms if it helps you stay strict.

  • Keep wrists straight.

Posture check

Run through these before the first rep.

Posture check

0 of 3 checked

Every rep

Lower 3s · Pause 1s · Lift 1s

Works the same muscles

Extra

Beginner · Dumbbell

Concentration Curl

  • Main target: Biceps
  • Also works: Forearms

Can stand in for Dumbbell Biceps Curl or Hammer Curl

In the plan

Beginner · Dumbbell

One-Arm Dumbbell Row

  • Main target: Lats
  • Also works: Biceps
  • Also works: Rear delts

On Thu, Fri

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