Dumbbell Hammer Curl
A standing elbow-flexion exercise with dumbbells and a neutral grip. In this variation both arms move together, training the brachialis, brachioradialis and biceps without the palm rotation of a supinated curl.
- Body part
- Biceps: all exercises
- Movement
- Flexion: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- Brachioradialis, Primary, 85%
- Biceps Long Head, Secondary, 50%
- Biceps Short Head, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Obliques, Stabilizer, 25%
How to perform
Stand with a dumbbell beside each hip and the palms facing inward.
Bend both elbows together while keeping the upper arms close to the torso.
Raise the dumbbells through a comfortable range without rotating the palms upward.
Lower both dumbbells together under control.
Tips
Keep the wrists aligned with the forearms.
Keep the torso upright without leaning backward.
Use matching timing in both arms.
Common mistakes
Alternating the arms instead of lifting them together.
Swinging the torso to start the lift.
Turning the palms upward into a different curl.
Allowing the wrists to bend under the load.
Related exercises
Variations · 1
Dumbbell Cross Body Hammer Curl
The neutral grip is retained, with an alternating cross-body path instead of simultaneous forward curls.
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