Dumbbell Hammer to Biceps Curl
The dumbbell hammer to biceps curl is a combination curl exercise that works both the brachioradialis and biceps brachii. By transitioning from a neutral to a supinated grip within each repetition, it targets multiple heads of the bicep for complete development.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Curl the dumbbells upward with palms facing each other, performing a hammer curl.
- At the top of the hammer curl, rotate your palms to face upward and continue into a standard biceps curl.
- Squeeze your biceps at the peak, then reverse the rotation and lower back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows tucked tightly by your ribs throughout the movement.
- Start with a neutral grip like a hammer curl before rotating.
- Smoothly twist your palms upward as you lift past the halfway point.
- Squeeze your biceps hard at the very top of the curl.
- Lower the weights slowly and with control back to the start.
Breathing: Exhale as you curl the dumbbells upward, and inhale as you lower them back down with control.
Common mistakes
- Swinging the body to lift the weight, which reduces the work done by your biceps.
- Moving your elbows forward during the curl, which shifts tension away from your arms.
- Rotating the wrists too early before you even begin lifting.
- Rushing the descent phase, missing out on valuable muscle building time.
Muscles worked
Primary: biceps. Secondary: forearms, brachioradialis.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or elbow discomfort during the twist, ease off and switch to a standard hammer curl.
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 should I combine a hammer curl and a standard curl?
Combining them targets both the main biceps muscle and the brachioradialis in your forearm for more balanced arm development.
What if my wrists hurt during the rotation?
Reduce the weight you are using and focus on a smooth, controlled twist rather than forcing a large range of motion.
How often can I do this exercise?
Two to three times per week with at least one rest day in between sessions is plenty for recovery and growth.