LOADING

🎉 90-day free coach trial — use code JANTRIAL

Exercises Collections Guides Muscle Map Pricing

Log In Start Free

The complete platform for fitness coaches and their clients.

Product

Exercises
Collections
Guides
Muscle Map
Pricing

For You

For Coaches
For Beginners
Home Training
Gym Training

Legal

Privacy Policy
Terms of Service

© 2026 Gymcierge. All rights reserved.

Dumbbell Bench Braced Hammer Flat Curl - Exercise Guide | Gymcierge

Exercises›Biceps›Dumbbell Bench Braced Hammer Flat Curl

Dumbbell Bench Braced Hammer Flat Curl

Bicepsdumbbell

Coaching Tips

💡
Keep elbows tucked in
💡
Engage your core
💡
Control the weight on the way down
💡
Breathe out as you curl
💡
Keep wrists straight

Common Mistakes to Avoid

⚠️
Swinging weights
⚠️
Flaring elbows out
⚠️
Using excessive weight

Muscles Targeted

Primary

Secondary

Stabilizers

BicepsForearms

Primary: Biceps

Secondary: Forearms

Quick Info

Type: Compound

Add to Your Workout

Create an account to save this exercise and build custom workouts.

Create Free Account

Explore More Exercises

Browse our library of 1,700+ exercises with detailed instructions and coaching cues.

Exercise Library Muscle Map Explorer