Dumbbell Hammer Curl

Primary: Brachialis, Brachioradialis, and Biceps Brachii

Secondary: Forearm Muscles That Stabilize the Grip

1. Get into the starting position. Stand upright with your feet hip-width apart and hold a dumbbell in each hand. Let your arms hang naturally at your sides with your palms facing each other.
2. Stabilize your body. Slightly bend your knees, engage your core, and keep your elbows close to your torso.
3. Perform the curl. Exhale as you smoothly bend your elbows, lifting the dumbbells toward your shoulders. Maintain a neutral grip with your palms facing each other throughout the movement.
4. Return to the starting position. Inhale as you slowly lower the dumbbells, maintaining control and avoiding sudden elbow extension.
5. Repeat the movement. Keep your torso stationary, avoid swinging, and do not move your elbows excessively forward.

Mistake 1: Swinging your torso and using momentum to lift the dumbbells.

How to Fix: Engage your core, keep your torso stable, and choose a weight you can lift smoothly without jerking.

Mistake 2: Rotating your wrists during the curl.

How to Fix: Maintain a neutral wrist position throughout the movement, keeping your palms facing each other.

1. Alternating Dumbbell Hammer Curls — Allow you to focus on training each arm independently.
2. Seated Dumbbell Hammer Curls — Help reduce torso swinging and improve movement control.
3. Cable Rope Hammer Curls — Provide resistance throughout the entire range of motion.

Sets

3

Reps

10–15

Rest Between Sets

60–90 seconds