Dumbbell Hammer Curl
Description
The dumbbell hammer curl is a bicep curl variation performed with a neutral grip (palms facing each other) throughout the entire rep. The grip shifts emphasis from the biceps brachii to the brachialis (the muscle underneath the biceps) and the brachioradialis (the meaty forearm muscle), making it one of the best exercises for building thicker, more imposing arms.
Muscle Group
Equipment Required
Dumbbell Hammer Curl Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body (neutral grip).
- Pull your shoulders back, brace your core, and pin your elbows against your sides.
- Curl both dumbbells up by bending only at the elbows. Keep your wrists in the neutral position throughout — palms face each other the entire time.
- Continue until the dumbbells reach shoulder height. Squeeze hard for one second at the top.
- Lower the dumbbells under control over two seconds, maintaining the neutral wrist position.
- Fully extend your arms at the bottom before the next rep.
- Keep elbows pinned and torso upright the entire time. Do not swing.
- Repeat for the desired number of reps.
Dumbbell Hammer Curl Form & Visual
Dumbbell Hammer Curl Benefits
- Targets the brachialis, which sits beneath the biceps and adds visible arm thickness
- Heavily trains the brachioradialis, the largest forearm muscle
- Often allows heavier loading than standard bicep curls
- Easier on the wrists than supinated curls for many lifters
- Builds grip strength as a byproduct
- Excellent complement to standard bicep curls in a complete arm program
Dumbbell Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii (less than supinated curls)
- Forearm flexors and extensors
- Anterior deltoid (minor stabilizer)
Dumbbell Hammer Curl Variations & Alternatives
- Dumbbell Cross Body Hammer Curl
- Dumbbell Incline Hammer Curl
- Dumbbell Seated Hammer Curl
- Cable Hammer Curl
- Band Hammer Curl
- Alternating Hammer Curl
- Rope Hammer Curl (cable)
- Tempo Hammer Curl
