Dumbbell Hammer Curl

Dumbbell Hammer Curl — the MultiAdam movement guide for clean, controlled execution.

How to Perform

1. Hold the dumbbells at the sides with a neutral grip.
2. Keep the elbows close to the torso.
3. Curl the dumbbells toward the shoulders.
4. Lower under control.

Coaching Tips

• Keep a neutral wrist.
• Keep elbows fixed.
• Avoid torso swing.

Common Mistakes

• Swinging the torso.
• Elbows drifting forward.
• Bending the wrists.