Dumbbell Hammer Curl
Build bigger biceps! The Dumbbell Hammer Curl isolates and strengthens your arms with a simple, effective movement. Get curling!
The Dumbbell Hammer Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Inner Forearm (wrist flexors)
Dumbbell Hammer Curl Variations and Alternatives
How to do the Dumbbell Hammer Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length. Your palms should be facing your torso, and you will maintain this grip throughout the exercise.
Keep your elbows close to your torso and your back straight. This will be your starting position.
Exhale and slowly curl the dumbbells upward by contracting your biceps. Ensure that the upper arms remain stationary and only your forearms are moving during the curl.
Continue the curl motion until the dumbbells are at shoulder level.
Hold the top contracted position for a brief moment, then inhale as you slowly lower the dumbbells back to the starting position.
Repeat the movement for the desired number of repetitions, and complete all sets.
Maintain control of the dumbbells throughout the exercise, avoiding any swinging or use of momentum.
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Dumbbell Hammer Curl FAQs
What muscles does the Dumbbell Hammer Curl work?
The Dumbbell Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Hammer Curl?
Dumbbells.
What workout day should the Dumbbell Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Hammer Curl variations and alternatives?
Similar exercises include the Band Standing Hammer Curl, Alternating Bottle-Weight Hammer Curl, Dumbbell 21-Curl and Alternating Dumbbell Hammer Strict Curl.
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