Exercise · Arms
Dumbbell hammer curl: how to do it right
The dumbbell hammer curl, or hammer curl, mainly trains your biceps and also challenges your forearms. It’s a simple standing exercise with two dumbbells that works well for beginners and more advanced lifters. Great option to build arm strength with minimal equipment.
- Biceps
- Forearms
Doable at all 76 gyms GoSet follows
The essentials
- Thumbs up the whole time.
- Keep your elbows still.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- 1. Hold a dumbbell in each hand, standing, arms down by your sides, palms facing your thighs, thumbs pointing forward.
- 2. Stand stable with your feet about hip-width apart, shoulders relaxed, chest open, eyes looking straight ahead.
- 3. Keep your elbows tight to your sides and still, then start bending your elbows to bring the dumbbells up toward your shoulders, thumbs up the whole time.
- 4. Lift in control until you feel your biceps contract, without letting your elbows drift forward or arching your lower back.
- 5. Lower the dumbbells slowly over about 2 to 3 seconds, keeping your thumbs up and your arms close to your body.
- 6. Repeat for your reps, breathing smoothly: inhale at the bottom, exhale as you curl the weight up.
Common mistakes
Swinging your body to lift more weight
Instead : Pick a weight you can control without using momentum. Brace your abs lightly, keep your torso still, and curl the dumbbells without leaning back.
Elbows drifting forward or out
Instead : Think about gluing your elbows to your ribs as if they’re fixed there. If they move too much, lower the weight and focus on the path of the dumbbells.
Wrist bending forward or back
Instead : Keep your wrists straight, in line with your forearms, with your thumbs up. Grip the dumbbells firmly but not overly tight so you stay relaxed and strong.
Dropping the weights too fast
Instead : Control the lowering phase by taking 2 to 3 seconds to bring the dumbbells down. This keeps tension on your biceps and is easier on your elbows.
Coach tips
- Think “thumbs up the whole time” to keep a proper hammer grip and involve your forearms more.
- Keep a slight bend in your knees and your abs engaged so you stay stable and avoid arching your lower back.
- Start with lighter dumbbells to master the path and control, then increase the weight gradually once every rep feels solid.
- If your form breaks down at the end of a set, stop there instead of compensating with your back or shoulders.
Variations
- Alternating hammer curl: curl one arm at a time to focus more on each side.
- Seated hammer curl on a bench: reduces lower-body momentum and helps you keep your torso more stable.
Sets and reps
This exercise is often done for 3 to 4 sets of 8 to 15 reps, depending on the load and your level. It’s commonly placed in the middle or at the end of an arm or upper-body workout.
Equipment
Alternatives for the same muscles
Log your Dumbbell hammer curl sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Which muscles does the dumbbell hammer curl work?
The dumbbell hammer curl mainly targets your biceps and also works your forearms. The thumbs-up grip puts a bit more emphasis on the forearms than a standard curl.
Why keep my thumbs up the whole time?
Keeping your thumbs up the whole time puts you in a hammer grip. That slightly changes how the biceps work and makes your forearms contribute more, while keeping the movement simple.
Do I have to do hammer curls with both arms at once?
By default, hammer curls are done with both arms at the same time, but you can do them alternately to focus more on each side. Choose the version where you keep the best control.
I feel pain in my elbow when I do hammer curls, what should I do?
Stop the exercise if you feel elbow pain and talk to a health or training professional. You can also try another biceps curl variation from the app to see what feels better for you.