Dumbbell Hammer Curl 9s · no sound

Dumbbell Hammer Curl

A neutral-grip dumbbell curl that builds the brachialis and forearms — the arm-thickness curl every program needs.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with a dumbbell in each hand, arms at your sides, and palms facing your thighs.
  2. Keep the elbows pinned to the ribs and the shoulders pulled back and down throughout the set.
  3. Curl both dumbbells up by bending only at the elbow, keeping palms facing each other the whole time.
  4. Squeeze hard at the top with the dumbbells just below shoulder height and the wrists locked straight.
  5. Lower the weights under control over 2 to 3 seconds back to a fully straight-arm position.
  6. Pause briefly at the bottom with the elbows extended, then curl back up for the next rep.

Common mistakes

  • Swinging the torso to throw the weight up instead of curling cleanly with the arms.
  • Letting the elbows drift forward at the top, which turns the curl into a half front raise.
  • Rotating the wrists at the top and rushing the lower, missing the brachialis-building tension.
  • Using too heavy a weight, which forces partial reps and short-changes the muscle stretch.

Muscles worked

Primary
Biceps

Good to know

What muscles does the Dumbbell Hammer Curl work?
Mainly the biceps.
What equipment do you need for the Dumbbell Hammer Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Dumbbell Hammer Curl good for beginners?
GymVim rates it beginner.

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