Dumbbell Hammer Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell
Primary muscle group
Biceps Brachii, Forearms
Secondary muscle groups
Brachialis
Movement pattern
Elbow Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Build arm thickness and forearm strength with a wrist-friendly grip.
How it fits the system. A beginner-level elbow flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Biceps Brachii, Forearms
Secondary muscles
Brachialis
Movement pattern
Elbow Flexion
Equipment
Dumbbell
Difficulty
Beginner
How to Perform
- Stand tall with a dumbbell in each hand and the palms facing in.
- Keep the elbows close to the ribs and brace the trunk.
- Curl one or both dumbbells up without rotating the wrists.
- Stop when the forearm is just past vertical.
- Squeeze briefly at the top.
- Lower under control to full extension.
Coaching Cues
- Keep the palms facing each other throughout.
- Keep the elbows still.
- Control the lowering phase.
Common Mistakes
- Swinging the dumbbells up.
- Letting the elbows travel forward.
- Rotating the wrists into a supinated curl.
Progressions & Regressions
Progressions
Add load or slow the eccentric.
Regressions
Reduce load or perform seated.
When to Use It
When to use
As arm and grip accessory work.
When not to use
Rarely contraindicated.
Programming
3 sets of 8 to 12 reps per arm.
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