Dumbbell hammer curl
The dumbbell hammer curl is a highly effective arm exercise performed with a neutral grip that targets the biceps, brachialis, and brachioradialis. This variation helps build upper arm thickness, forearm size, and grip strength.
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- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other in a neutral grip.
- Keep your elbows close to your torso, pull your shoulders back, and engage your core to stabilize your body.
- Keeping your upper arms stationary, exhale and curl the weights upward by flexing at the elbows.
- Continue raising the dumbbells until they reach shoulder level and your biceps are fully contracted.
- Pause briefly at the top of the movement, then inhale as you slowly lower the dumbbells back to the starting position.
Muscles worked
Form tips
- Keep your elbows pinned to your sides throughout the entire lift to prevent your shoulders from taking over the work.
- Focus on a controlled eccentric phase, taking 2-3 seconds to lower the dumbbells to maximize muscle tension.
- Maintain a neutral wrist position; do not allow your wrists to bend forward or backward as you lift.
Common mistakes
- Swinging the body or using momentum to rock the weights upward instead of relying purely on arm strength.
- Allowing the elbows to drift forward or flare outward, which shifts the tension away from the target muscles.
- Using a partial range of motion by not fully extending the arms at the bottom of the movement.
FAQ
How many reps and sets of dumbbell hammer curls should I do?
For hypertrophy (muscle growth), perform 3 to 4 sets of 8 to 12 repetitions with a weight that challenges you while maintaining perfect form.
What is the difference between a standard bicep curl and a hammer curl?
A standard bicep curl uses a supinated (palms-up) grip to target the biceps brachii, whereas a hammer curl uses a neutral (palms-facing) grip to place greater emphasis on the brachialis and brachioradialis muscles.
Is it better to perform hammer curls alternating or simultaneously?
Simultaneous curls keep constant tension on both arms, making the set more efficient. Alternating curls allow you to focus more on unilateral form and stabilization, but both variations are highly effective.
