Dumbbell Hammer Curl
The dumbbell hammer curl uses a neutral grip to build the forearm and grip strength HYROX athletes need for carries, sled pulls, and rowing.
Movement
A dumbbell hammer curl flexes the elbow with a neutral or near-neutral grip. Shoulder position, elbow motion, range, tempo and load alter the task; several muscles contribute and none is completely isolated.
ACSM resistance-training position stand 2026
Programming
Use a controllable range and load without sharp or worsening pain. Neutral grip is a variation, not a universal wrist or elbow safeguard. Dose follows goal and response; the exercise does not guarantee grip, arm growth, injury prevention or HYROX® performance.
ACSM resistance-training position stand 2026
FAQ
Is there one correct load or dose?
No. Select it from the goal, equipment, experience and response.
ACSM resistance-training position stand 2026
Does it guarantee HYROX® performance?
No. Training relevance does not establish individual race transfer.
ACSM resistance-training position stand 2026
What if it hurts?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
ACSM resistance-training position stand 2026
Track your grip strength and arm accessory work with Repz.
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