Dumbbell Kneeling Bicep Curl to Hammer Press
The Dumbbell Kneeling Bicep Curl to Hammer Press mainly works the biceps, with help from the forearms. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Kneeling Bicep Curl to Hammer Press Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Side Biceps (brachialis)
How to do the Dumbbell Kneeling Bicep Curl to Hammer Press
Setup
Kneel on the floor with your knees hip-width apart and your spine neutral.
Hold a dumbbell in each hand with your arms extended by your sides, palms facing inward toward your thighs.
The Movement
Standard Bicep Curl: Initiate the movement by curling the dumbbells upward while rotating your wrists outward, so your palms face your shoulders at the peak of the contraction. Squeeze your biceps at the top.
Return to Start: Lower the weights back down to the starting position with your palms facing inward.
Hammer Curl: From the same starting position, curl the dumbbells upward while keeping your palms facing each other (neutral grip).
Repeat: Lower the weights back down and continue alternating between the standard rotation curl and the neutral grip hammer curl to complete your repetitions.
Form Tips
Keep your elbows pinned closely to your sides throughout the duration of the set.
Maintain an upright torso; avoid leaning backward to gain momentum.
Dumbbell Kneeling Bicep Curl to Hammer Press FAQs
What muscles does the Dumbbell Kneeling Bicep Curl to Hammer Press work?
The Dumbbell Kneeling Bicep Curl to Hammer Press mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Kneeling Bicep Curl to Hammer Press?
None. The Dumbbell Kneeling Bicep Curl to Hammer Press is a bodyweight exercise, so you can do it anywhere.
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