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Dumbbell Twisted Hammer Curl
A variation of the dumbbell curl, starting with a neutral grip and twisting to a supinated grip at the peak. It targets the biceps and forearms to build arm hypertrophy and strength.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders
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
9/10Long Head, Short Head, Brachialis
Forearms
7/10Flexors, Extensors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Maintain moderate rest periods for muscle hypertrophy.
How to Perform
Stand tall holding a dumbbell in each hand with a neutral grip, arms extended by your sides. Maintain a rigid torso and keep your elbows slightly bent.
- Brace your core and pin your upper arms stationary against your sides.
- Curl the dumbbells upward, gradually rotating your palms outward (supinating) throughout the ascent.
- Squeeze the biceps hard when your hands reach shoulder height with palms facing your chest.
- Slowly lower the dumbbells back down, reversing the rotation back to the neutral grip.
- Maintain control throughout the descent until the arms are almost fully extended.
Coaching Tips
Form Cues
- Squeeze and twist hard.
- Upper arms stationary.
- Control the descent.
- Ribs down, core tight.
Breathing
Inhale as you lower the weights, and exhale forcefully as you curl the dumbbells upward against resistance.
Tempo
3-0-1
Range of Motion
Move from a near-full arm extension (avoiding lock-out) to a peak contraction near the shoulder.
Safety
Safety Notes
- Use lighter weights than standard curls to ensure full control over the twist and supination.
- Stop immediately if you feel pain in the wrist or elbow joints.
Spotting
Not recommended; use lighter weights to maintain strict form and control.
Common Mistakes
- Using momentum or swinging the body.
- Letting the elbows flare forward or outward.
- Failing to fully supinate the wrists at the top.
- Dropping the weights quickly on the eccentric.
When to Avoid
- Acute wrist, elbow, or shoulder pain.
- Severe grip weakness.
Flexibility Needed
- Full active forearm supination range.
Build Up First
- Ability to maintain strict upper arm position.
Also known as
Twisted Hammer Curl, Supinating Hammer Curl, Twisting Bicep Curl
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