How to do a Dumbbell Hammer Curl
The Dumbbell Hammer Curl is a beginner dumbbell exercise that works your biceps, with help from your forearms.
How to do a Dumbbell Hammer Curl, step by step
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
Common mistakes
- Swinging the body to generate momentum
- Not keeping elbows close to torso
- Using too much weight
- Not controlling the eccentric (lowering) phase
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Hammer Curl work?
The Dumbbell Hammer Curl mainly works your biceps. It also works your forearms.
Is the Dumbbell Hammer Curl good for beginners?
Yes. The Dumbbell Hammer Curl is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Hammer Curl should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Hammer Curl?
Good alternatives are Dumbbell Bicep Curl, Incline Inner Biceps Curl and Seated Inner Bicep Curl.
Put it in a workout plan
Track your Dumbbell Hammer Curl in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.