Dumbbell Hammer Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Brachialis, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Hammer Curl
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Hammer Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your arms at your sides with your palms facing each other.
- Curl the weights toward your shoulders while keeping your elbows close to your body.
- Squeeze at the top of the curl, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swinging the weights instead of using controlled movement.
- Letting the elbows drift away from the torso.
Modifications
- Perform seated to reduce strain on the back.
- Use lighter weights to accommodate for any mobility issues.
Tips
- Keep your elbows close to your body throughout the movement.
- Focus on using your forearms to curl the weights, avoiding momentum.
- Control both the lifting and lowering phases to maximize muscle engagement.
Dumbbell Hammer Curl Alternatives
Workout plans with Dumbbell Hammer Curl
Free programs that include this exercise, with sets, reps and rest for every day.
- The 3-Day Split: Complete Training Guide3 days a week
- Workout Plan for Men Over 40: Stay Strong and Build Muscle4 days a week
- Bro Split Workout Routine: The Complete 5-Day Plan5 days a week
- PPL Upper Lower Split: The 5-Day PPLUL Routine5 days a week
- Best Workout Split for Your Goals (2026)Guide
- Dumbbell Arm Workout: Build Bigger Arms at Home or GymGuide
Tags
arms
biceps
strength
upper body
dumbbell
curl
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