Smart Workout Diary

Dumbbell Hammer Curl

The dumbbell hammer curl is an elbow-flexion exercise performed with a neutral, palms-facing grip. It primarily trains the biceps and forearms, supporting arm strength and muscle development.

Demonstration

Dumbbell Hammer Curl — demonstration 1
Dumbbell Hammer Curl — demonstration 2

Instructions

  1. Stand tall with a dumbbell in each hand, arms by your sides, and palms facing each other.
  2. Set your feet about hip-width apart, brace your abdomen, and keep your chest lifted with a neutral spine.
  3. Curl both dumbbells upward by bending your elbows while keeping the neutral grip and upper arms close to your torso.
  4. Raise the weights until your forearms are near vertical, then briefly squeeze the biceps without moving your elbows forward.
  5. Lower slowly to fully straighten the arms under control. Avoid swinging your body or using momentum.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep your wrists neutral: do not bend them back or forward as the dumbbells move.
  2. Choose a manageable load: reduce the weight if you need to swing, lean back, or lift your elbows away from your sides.
  3. Control the lowering phase: use a smooth, deliberate descent rather than dropping the dumbbells.
Exercise library