How to do the Dumbbell Hammer Curl
Dumbbell Hammer Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Hammer Curl demonstration · © GymiaFit
Dumbbell Hammer Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Hammer Curl step by step
- 1Stand up straight with a dumbbell in each hand, palms facing your torso.
- 2Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- 3This will be your starting position.
- 4Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- 5Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 6Hold the contracted position for a brief pause as you squeeze your biceps.
- 7Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- 8Repeat for the recommended amount of repetitions.
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Dumbbell Hammer Curl — questions
What muscles does the Dumbbell Hammer Curl work?
The Dumbbell Hammer Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Hammer Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Hammer Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Hammer Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Hammer Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.