Biceps · Dumbbells
Dumbbell Hammer Curl
The dumbbell hammer curl is an isolation exercise performed with a neutral grip to target the brachialis, brachioradialis, and biceps brachii. It is suitable for lifters of all experience levels and fits naturally into the middle or end of an arm or pull-day session.
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing your body.
- Keep your back straight and your elbows close to your torso.
- Inhale and brace your core. Exhale as you lift the dumbbells by bending your elbows, keeping your palms facing each other throughout the movement.
- Lift the weights up to shoulder level, focusing on contracting your biceps.
- Keep your upper arms stationary and avoid swinging the weights.
- Slowly lower the dumbbells back to the starting position, controlling the movement.
Common mistakes
- Swinging the torso to generate momentum takes tension off the arm flexors and strains the lower back.
- Drifting the elbows forward during the curl shifts the workload away from the arms and onto the anterior deltoids.
- Failing to fully extend the arms at the bottom cuts the range of motion short and prevents a full stretch under load.
Tips
- Pause briefly at the top of each rep to maximize the peak contraction in the brachialis and forearms.
- Perform the exercise seated against an upright bench if you struggle to eliminate body sway.
- Lower the dumbbells under control for two to three seconds to increase time under tension.
Sets and reps
For muscle growth, aim for 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest between sets. For muscular endurance, perform 2 to 3 sets of 12 to 15 reps with 45 to 60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How do hammer curls differ from standard dumbbell curls?
Hammer curls use a neutral grip that places greater emphasis on the brachialis and the brachioradialis in the forearm, whereas supinated curls focus more on the biceps brachii.
What should you do if you feel pain in your elbow or forearm?
Stop the exercise immediately, check your form with a lighter load, and consult a qualified specialist if the discomfort persists.
