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Intensity: Moderate 
Plane of Motion: Sagittal 
Equipment: Dumbbells
Target Muscle: Biceps
Dumbbell Hammer Biceps
  •  Using Dumbbells


  • Placing your hand's shoulder-width apart holding the dumbbells with a hammer grip


  • While keeping the elbows tight to the body slowly lift the dumbbells mid-way of the chest or wrists slightly passing your elbows


  • Elbow should stay in the same position for a complete contraction and slowly move them back down


  • Repeat after finishing at the starting position 

Before                           After 

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