Exercise Library
Dumbbell Hammer Curl
A standing isolation arm exercise performed with dumbbells using a neutral (hammer) grip. The movement involves curling the dumbbells upward by flexing the elbows while keeping the palms facing each other and the upper arms close to the torso. The exercise emphasizes controlled lifting without swinging or shoulder involvement, followed by a slow and steady lowering phase to maintain constant tension through the arms and forearms across the full range of motion.
Primary muscle
Brachialis
Secondary muscles
Brachioradialis, Biceps Brachii, Forearms
Equipment
Dumbbell
Category
Biceps
How to Do the Dumbbell Hammer Curl
- Stand holding a dumbbell in each hand with palms facing your thighs.
- Set your feet hip width apart and pin your elbows lightly against your sides.
- Exhale and curl the dumbbells up while keeping the palms facing each other the entire time.
- Bring the weights to shoulder height without letting the elbows travel forward.
- Pause briefly at the top with the thumbs pointing toward your shoulders.
- Inhale and lower the dumbbells slowly back to full arm extension.
- Repeat with both arms together or in alternating fashion.
Common Mistakes
- Rotating the wrists mid rep: twisting toward supination on the way up defeats the purpose of the neutral grip; keep hammers hammers.
- Cheating with body English: leaning back and heaving heavier dumbbells up removes tension from the target muscles even though hammer curls tolerate more load.
- Rushing the lowering phase: the brachialis responds well to a slow eccentric, so take two to three seconds down.
- Elbows flaring away from the body: letting the upper arms wander sideways changes the line of pull and invites shoulder involvement.
Track This Exercise in the App
Log your dumbbell hammer curl sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.