How to Do a Deadlift Hammer Curl?
• Stand with your feet shoulder-width apart. Hold a dumbbell in each hand, with your palms facing your body (neutral grip).
• Slightly bend your knees and push your hips back, hinging at your hips while keeping your back straight. Let your arms hang in front of you, relaxed.
• Push your hips forward as you straighten your knees to stand up.
• Keep your back straight and your chest up throughout the movement. The dumbbells should move up along the front of your legs.
• At the top of the movement, make sure your hips and knees are fully extended, standing upright.
• While standing, curl the dumbbells by keeping your elbows close to your body, with your palms facing each other (hammer curl). Lower the dumbbells back down in a controlled motion.
What Muscles Do Work?
• Glutes (Gluteus Maximus)
• Hamstrings
• Lower Back (Erector Spinae)
• Biceps (Biceps Brachii)