Exercise guide
Dumbbell Hammer Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The dumbbell hammer curl uses a neutral grip to target the brachialis and brachioradialis, adding thickness to the arms and improving grip strength. This variation is highly effective for building the outer arm and forearm while reducing wrist strain compared to standard curls.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Hold a dumbbell in each hand with a neutral grip, palms facing your torso.
- Pull your shoulders back and down, keeping your chest up and core engaged.
How to do it
- Exhale as you curl one dumbbell toward your shoulder, keeping your palm facing inward throughout the entire movement.
- Squeeze your bicep at the top of the movement for one second, ensuring your elbow stays pinned to your side.
- Inhale as you slowly lower the weight back to the starting position with a controlled 2-second tempo.
- Repeat the movement with the opposite arm, alternating sides until the set is complete.
Form checklist
- Keep elbows tucked into your ribs; do not let them drift forward or flare out.
- Maintain a neutral wrist position; do not let the wrist curl or bend during the lift.
- Avoid using momentum or swinging your torso to lift the weight.
- Ensure a full range of motion by fully extending the arm at the bottom of each rep.
Pro tips
- Grip the dumbbells as tightly as possible to maximize forearm and brachioradialis recruitment through irradiation.
- Focus on the 'peak contraction' at the top by trying to pull the dumbbell toward your shoulder without moving your elbow forward.
Make it harder
- Perform the eccentric (lowering) phase over 4 seconds to increase time under tension.
- Pause for 2 seconds at the midpoint (90-degree angle) on every repetition to eliminate momentum.
Frequently asked
- What muscles does the dumbbell hammer curl work?
- The dumbbell hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell hammer curl?
- The dumbbell hammer curl uses dumbbell.
- Is the dumbbell hammer curl good for beginners?
- The dumbbell hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.