Dumbbell Hammer Curl
DumbbellStrength
The Dumbbell Hammer Curl is a strength exercise performed standing with dumbbells at your sides, palms facing inward, curling the weights toward your shoulders while keeping elbows tucked. Its primary purpose is to build biceps strength and size with a neutral grip that also engages the brachialis and forearms for improved arm thickness and grip power. Ideal for weightlifters and athletes seeking balanced upper arm development, it requires only a pair of dumbbells.
How to Perform Dumbbell Hammer Curl
- 1Stand tall with feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing inward toward your body).
- 2Let your arms hang fully extended at your sides, elbows close to your torso, shoulders relaxed and pulled back.
- 3Engage your core and keep your chest up, gaze forward.
- 4Inhale, then exhale as you curl both dumbbells upward toward your shoulders, keeping elbows tucked and stationary—pivot only at the elbow.
- 5Continue curling until your forearms are vertical and dumbbells are near shoulder height, thumbs pointing up throughout.
- 6Pause briefly at the top, squeeze your biceps, then inhale as you slowly lower the dumbbells back to the starting position.
- 7Repeat for desired reps, maintaining control on the descent.
- 8Key form tips: Avoid swinging your body or using momentum—keep elbows pinned to your sides. Do not let dumbbells touch your body at the bottom. Common mistakes: Flaring elbows outward or curling too high past forearms vertical.