Exercise 0313 · REF slDvUAU

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Dumbbell Hammer Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Turn your palms to face each other and the curl changes completely — the hammer curl shifts real work onto the brachialis and forearms alongside the biceps, which is why it tends to build thicker-looking arms than a standard curl alone. It's an easy accessory to add onto the end of a pull or arm day. Grip strength is usually the first thing to give out, not the biceps.

How to Do the Dumbbell Hammer Curl

1. Stand up straight with a dumbbell in each hand, palms facing your torso.
2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
3. This will be your starting position.
4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold the contracted position for a brief pause as you squeeze your biceps.
7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
8. Repeat for the recommended amount of repetitions.

Muscles Worked

The Dumbbell Hammer Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Hammer Curl work?

The Dumbbell Hammer Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Hammer Curl?

The Dumbbell Hammer Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Hammer Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.