Dumbbell Hammer Curl

Stand tall with a dumbbell in each hand, arms at your sides and palms facing your body. Keeping your elbows close, curl the dumbbells up without rotating your wrists. Squeeze your biceps at the top, then lower the weight slowly. Your grip should stay neutral throughout the movement.

BICEPS · PULL

Dumbbell Hammer Curl: how the movement is executed

How it is executed

Stand tall with a dumbbell in each hand, arms at your sides and palms facing your body.
Keeping your elbows close, curl the dumbbells up without rotating your wrists.
Squeeze your biceps at the top, then lower the weight slowly.
Your grip should stay neutral throughout the movement.

Muscles worked: Biceps
Primary muscle: Biceps
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: StrengthHypertrophy
Also known as: Neutral grip dumbbell curlHammer curls

Watch the full tutorial

Variations and substitutions

Dumbbell Incline Alternate Hammer CurlDumbbell Cross-Body Hammer CurlDumbbell

Routines that program it

Three-day dumbbell workout at home3 sets a week Six-day push/pull/legs routine3 sets a week

Biceps exercises Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

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Glossary and calculators

Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.RIR (reps in reserve)RIR is how many repetitions someone could still have completed at the end of a set before reaching technical failure.VO2 max calculator (Cooper test)What your VO2 max is

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Dumbbell Hammer Curl

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