bicepsdumbbell
Dumbbell Hammer Curls
Dumbbell Hammer Curls is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand up straight with a dumbbell in each hand, palms facing your torso (neutral grip).
Step 2. Keep your elbows close to your torso; this neutral grip will be maintained throughout the entire movement.
Step 3. Keeping the upper arms stationary, exhale and curl both weights simultaneously while contracting your biceps and brachialis.
Step 4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Step 5. Hold the contracted position for a brief pause as you squeeze your biceps, ensuring your palms are still facing each other.
Step 6. Inhale and slowly begin to lower both dumbbells back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.