Primary musclesBiceps، Forearm
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12
Overview
The Dumbbell Scott Hammer Curl is a dumbbell curl variation that works the biceps brachii, brachialis, and brachioradialis. It may also help address strength differences between the left and right arms, and it can demand extra core engagement as you stabilize your torso.
How to do it
- 1
Set up behind the preacher bench and rest the backs of your arms on the pad. Grip the dumbbells with a neutral grip, palms facing each other, then curl the weights toward your shoulders while keeping your upper arms still.
- 2
At the top, squeeze your biceps, then lower the dumbbells slowly back to the starting position.
- 3
Continue for the desired number of reps and sets.
Muscles worked
Target
Brachioradialis
Synergists
Brachialis، Biceps Brachii
Stabilizers
Flexor Carpi Radialis، Extensor Carpi Radialis
