Strength

Dumbbell Hammer Curl

Dumbbell Hammer Curl targets biceps and forearms, building power and strength. As an isolation exercise, it enhances arm endurance and definition while improving grip strength. Suitable for toning the upper body.
View all exercises
Dumbbell Hammer Curl instructions
Step-by-step instructions
1
Stand up straight with one dumbbell in each hand, arms fully extended, and palms facing your torso.
2
Keep your elbows close to your torso at all times, don't use your forearms to lift the weights; only your biceps should move.
3
Curl the weights while contracting your biceps as you breathe out. Only your forearms should move, your elbow and upper arm should remain stationary.
4
Hold the contracted position for a second and squeeze your biceps hard, then slowly begin to bring the dumbbells back to the starting position as you breathe in.
5
Repeat this movement for the desired number of repetitions.
Stand up straight with one dumbbell in each hand, arms fully extended, and palms facing your torso.
Keep your elbows close to your torso at all times, don't use your forearms to lift the weights; only your biceps should move.
Curl the weights while contracting your biceps as you breathe out. Only your forearms should move, your elbow and upper arm should remain stationary.
Hold the contracted position for a second and squeeze your biceps hard, then slowly begin to bring the dumbbells back to the starting position as you breathe in.
Repeat this movement for the desired number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Dumbbell Hammer Curl, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer