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