Dumbbell Hammer Curl
Elbow flexion, dumbbell, biceps and forearms
The dumbbell hammer curl is a curl with the palms facing each other, like holding two hammers. It trains the biceps and the brachioradialis along the forearm, which helps the grip. It suits anyone who wants stronger arms and works well beside a regular curl.
Setting up
- Stand tall with the feet hip width apart and a dumbbell in each hand.
- Let the arms hang at your sides with the palms facing your thighs.
- Start with dumbbells you can curl ten times without swinging.
How to do a dumbbell hammer curl
- Pull the shoulders down and back and brace the belly.
- Curl both dumbbells up by bending the elbows, keeping the palms facing each other.
- Keep the upper arms still at your sides as the dumbbells rise toward the shoulders.
- Pause for a moment at the top.
- Lower the dumbbells slowly until the arms are straight.
Breathing. Breathe out as you curl up and breathe in as you lower the dumbbells.
Muscles worked
- Mainly
- Biceps and forearms
Common mistakes
- Turning the palms up during the curl. A thumbs up grip throughout is what works the forearm, so keep the dumbbells upright like hammers.
- Swinging the body to lift the weight. Momentum takes the work from the arms, so pick lighter dumbbells and keep the torso still.
- Stopping short of straight arms. Half reps leave the bottom of the range untrained, so let the arms hang straight before the next curl.
Easier and harder
- Easier
- Band Hammer Curl
- Harder
- Dumbbell Zottman Curl
Guide
Guide
Guide
