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Dumbbell Hammer Curl

A standing neutral-grip dumbbell curl that loads the brachialis and brachioradialis, adding arm thickness and forearm strength alongside supinated curls.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-hammer-curl-v-2

Demonstration coming soon

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Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand with feet hip width apart holding a dumbbell in each hand.
  2. 02Keep the palms facing the thighs in a neutral grip.
  3. 03Pull the shoulders back and down and brace the trunk.
  4. 04Soften the knees slightly for a stable base.

Execution

  1. 01Curl both dumbbells toward the shoulders with the palms facing each other.
  2. 02Keep the elbows pinned to the sides through the whole arc.
  3. 03Pause briefly at the top with the thumbs near the front delts.
  4. 04Lower under control to full elbow extension.

Checkpoints

  • -The grip stays neutral from start to finish.
  • -The torso stays tall with no backward lean.
  • -Wrists stay straight in line with the forearms.
  • -The eccentric is as controlled as the lift.

Common mistakes

  • -Swinging the dumbbells with hip and shoulder momentum.
  • -Letting the elbows drift forward at the top.
  • -Rotating the palms up and turning it into a regular curl.
  • -Stopping short of full extension between reps.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps.
  • -Hammer curls tolerate about 10 percent more load than supinated curls; earn it with strict form.
  • -Alternate arms for stricter control when fatigue builds.

Related exercises

Hammer Curl

Dumbbell / Arms

Dumbbell Cross Body Hammer Curl

Dumbbell / Arms

Seated Dumbbell Hammer Curl

Dumbbell / Arms

Incline Dumbbell Hammer Curl

Dumbbell / Arms

Out now

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