Dumbbell Hammer Curl
The dumbbell hammer curl is an upper arm exercise targeting the biceps with a neutral grip. This grip variation places greater emphasis on the brachialis and brachioradialis muscles, contributing to overall arm thickness and strength.
How to do it
- Stand upright holding a dumbbell in each hand with a neutral grip, palms facing your torso.
- Keep your elbows close to your sides and your upper arms stationary.
- Curl the dumbbells upward while maintaining the neutral grip, bringing them to shoulder level.
- Pause at the top and squeeze your biceps and forearms.
- Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your elbows glued to your sides.
- Maintain a neutral grip with palms facing each other.
- Keep your wrists straight throughout the movement.
- Control the weight on the way down.
- Avoid swinging your torso for momentum.
Breathing: Exhale as you lift the weight toward your shoulder and inhale as you slowly lower it back down.
Common mistakes
- Using momentum: swinging the body reduces the workload on your biceps.
- Moving the elbows: allowing elbows to drift forward shifts tension away from the target muscles.
- Rushing the descent: gravity does the work if you drop the weight, missing out on muscle-building time under tension.
- Arching the back: leaning back can strain your lower spine and indicates the weight is too heavy.
Muscles worked
Primary: biceps. Secondary: lower arms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your elbow or wrist, stop the movement and check with a professional.
- If you have a history of lower back discomfort, ensure you maintain a stable, upright posture throughout the set.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use a hammer grip instead of palms up?
The neutral hammer grip shifts more focus to the brachialis and forearm muscles, which helps with overall arm thickness.
What if I feel this in my lower back?
You are likely using too much weight or swinging your body. Lower the weight and focus on keeping your core tight and torso still.
Can I do this at home without a gym?
Yes, dumbbells are very versatile for home use. If you don't have them, you can use water bottles or canned goods as a starting point.