Exercise guide · Biceps & Forearms

Dumbbell Hammer Curl

Hammer curls target the biceps and brachialis with a neutral (palms-facing) grip. They are often easier on the wrists than supinated curls and build arm thickness when done with strict elbow position.

Targets: Biceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Hammer Curl

Select dumbbells you can curl with both arms or one at a time without swinging.
Stand with feet hip-width apart, dumbbells at your sides, palms facing each other (neutral grip).
Keep your core braced, shoulders down, and elbows close to your sides.
Curl the dumbbells up along your body until your forearms approach vertical, keeping the neutral grip throughout.
Lower slowly to full extension before the next rep, elbows staying fixed at your sides.

Form cues

Palms face each other the whole rep
Elbows pinned at your sides
Lift straight up, not across the body
Controlled descent—no dropping the weights

Common mistakes

Rotating wrists into a regular curl at the top
Swinging or leaning back to move the weight
Elbows drifting forward during the curl
Shrugging shoulders at the top

Muscles worked

Primary

Biceps

Secondary

Forearms

Safety: Use a weight that lets you keep elbows still. Reduce load if you feel discomfort in the wrists or elbows at full extension.

Alternatives

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