How and why does the hammer hold the dumbbell on the desk?

The hammer grip dumbbell curl is a highly effective exercise that targets the brachioradialis, brachialis, and biceps.

With a hammer/neutral grip, you target the brachialis and brachialis more than the biceps, so this is a great curl variation for that reason.

How to do dumbbell exercises with a hammer grip on a desk?

1. The dumbbell hammer curl on the desk is a good exercise to isolate the biceps and work the forearms. Adjust the seat height so that your lower arm rests comfortably on the desk when you sit on it.
2. Hold a dumbbell in your left hand and sit on the bench.
3. Supporting the back of your left arm on the bench, rotate the dumbbell so you have a neutral grip (thumb facing the body) and allow your arm to fully extend.
4. Contract your left arm and slowly raise the dumbbell as high as you can.
5. Perform a strong bicep contraction at the top of the movement, then slowly lower the dumbbells back to the starting position.
6. Repeat the exercise with the required repetitions, then repeat the exercise with the right arm.

Tips for dumbbell hammer grip on desk

• In general, always work on the weaker arm first. In most cases, this is the left arm.
• Maintain a slight bend in your arms at the bottom of the movement to protect your elbow joint and maintain greater tension on the muscle.
• Maintain a slow pace and control the load during the descent.
• Focus on moving your forearm.