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Dumbbell Hammer Curl
Dumbbell hammer curl uses a neutral grip to target the brachialis and brachioradialis for building arm thickness and grip strength; used for hypertrophy and upper body development.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Brachialis, Long Head
Forearms
8/10Flexors
Biceps
6/10Short Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand with neutral grip, arms extended at sides, elbows slightly bent, core engaged.
- Exhale and curl dumbbells toward shoulders, keeping elbows fixed at sides.
- Squeeze biceps and forearms at the top.
- Pause briefly at peak contraction.
- Inhale and lower dumbbells slowly to full extension.
- Repeat for prescribed reps, maintaining control.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Squeeze at top
- Controlled descent
- Neutral wrists
- No swinging
Breathing
Exhale during the curl and inhale as you lower the weights, bracing your core throughout.
Tempo
3-1-1
Range of Motion
Lower to full elbow extension without locking elbows; curl until forearms nearly touch biceps.
Safety
Safety Notes
- Select weight allowing full control
- Avoid swinging to prevent strain
- Stop if elbow or wrist pain occurs
- Warm up arms before sets
Spotting
Spotting not required; self-spot with lighter weights if needed.
Common Mistakes
- Using body momentum
- Flaring elbows
- Incomplete range
- Gripping too tightly
- Locking elbows
When to Avoid
- Elbow injuries
- Carpal tunnel syndrome
- Wrist strains
Flexibility Needed
- Wrist extension
- Shoulder flexion
Build Up First
- Basic standing posture
- Proper grip form
Also known as
Neutral Grip Dumbbell Curl, Hammer Curl
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