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Dumbbell Twisted Hammer Curl
A dumbbell curl variation starting in hammer grip and twisting to supinated position, targeting biceps and forearms to build arm strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Popularity Score
5
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
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding dumbbells at sides with neutral grip, elbows close to torso and core engaged.
- Curl dumbbells upward while rotating wrists to supinated grip.
- Squeeze biceps at top with palms facing up.
- Slowly lower dumbbells while rotating back to neutral grip.
- Fully extend arms at bottom.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows tucked tight.
- Twist wrists smoothly.
- Squeeze at top.
- Control the descent.
Breathing
Exhale during the curl up; inhale as you lower.
Tempo
2-1-1
Range of Motion
From full arm extension at sides to dumbbells near shoulders with full biceps contraction.
Safety
Safety Notes
- Avoid heavy weights causing form breakdown.
- Stop if wrist or elbow pain occurs.
- Engage core to protect back.
Spotting
Not typically needed; self-spot with lighter weights if necessary.
Common Mistakes
- Swinging body for momentum.
- Flaring elbows outward.
- Incomplete wrist rotation.
- Dropping weights quickly.
When to Avoid
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Wrist mobility for rotation
Build Up First
- Basic curl form competency
Also known as
Twisting Dumbbell Curl, Rotational Hammer Curl
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