Animated GIF · Available via API
gif_boxDumbbell Hammer Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Hammer Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Stand up straight with a dumbbell in each hand, palms facing your torso.
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
grid_view More Upper Arms Exercises
warning Common Mistakes
Rotating the Wrist During the Lift
Supinating the forearm mid-curl converts the hammer curl into a standard biceps curl and removes the brachialis emphasis. Maintain a strict neutral (thumbs-up) grip from the start to the top of every rep.
Swinging the Elbows Forward
Letting the upper arm swing forward at the top of the curl uses shoulder flexion rather than elbow flexion to complete the rep. Pin your elbows at your sides and move only at the elbow joint throughout the movement.
Using Too Heavy a Weight and Losing Control
Loading up past your strength limit causes compensatory torso rocking and a fast, uncontrolled eccentric that bypasses the brachialis stimulus. Use a weight you can lower over 2–3 seconds with a stable torso.
shuffle Variations & Progressions
Cross-Body Hammer Curl
Curling the dumbbell diagonally across the body toward the opposite shoulder shifts load more onto the brachialis and also hits the long head of the biceps from a slightly different angle.
Rope Hammer Curl (Cable)
Attaching a rope to a low cable pulley provides continuous tension through the full arc of motion, unlike dumbbells that lose tension at the top, for a stronger brachialis stimulus.
Seated Hammer Curl
Performing the hammer curl while seated on a bench eliminates any possibility of body sway, enforcing stricter form and making it a useful regression for beginners learning the movement.
Alternating Hammer Curl
Curling one arm at a time allows a brief eccentric focus on the working arm while the other rests, and helps you identify and address left-right strength asymmetries over time.
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