Exercise guide · Beginner · Compound

Dumbbell Hammer Curl: How to Do It & Muscles Worked

The dumbbell hammer curl is a strength exercise targeting the biceps and forearms. It is performed by curling dumbbells with a neutral grip (palms facing each other), which emphasizes the brachialis and brachioradialis muscles.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell hammer curl
Front view: muscles worked by the dumbbell hammer curl. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the dumbbell hammer curl. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the dumbbell hammer curl

  1. Step 1: Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. Step 2: Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. Step 3: This will be your starting position.
  4. Step 4: Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Step 5: Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Step 6: Hold the contracted position for a brief pause as you squeeze your biceps.
  7. Step 7: Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  8. Step 8: Repeat for the recommended amount of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell hammer curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Hammer Curl alternatives

More exercises that train the biceps as their main target:

More biceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.