Dumbbell Hammer Curl (version 2)

Dumbbell Hammer Curl (version 2)

The Dumbbell Hammer Curl (version 2) is a great exercise for targeting the biceps and forearms. It is a variation of the traditional dumbbell hammer curl, adding an extra challenge to the movement. This exercise involves gripping the dumbbells with a neutral grip (palms facing each other) and then curling the weights up towards the shoulders without rotating the wrists. The main benefit of the Dumbbell Hammer Curl (version 2) is its ability to recruit the brachialis muscle, which lies underneath the biceps brachii. This helps to add thickness and size to the upper arm, creating a more well-rounded aesthetic. Additionally, this exercise targets the brachioradialis muscle in the forearms, further enhancing overall arm development. When performing the Dumbbell Hammer Curl (version 2), it is important to maintain proper form and control throughout the movement. Focus on squeezing the biceps at the top of the curl and lowering the dumbbells under control to fully engage the muscles. If you experience any discomfort or pain while performing this exercise, it is best to lower the weight or seek advice from a fitness professional to ensure correct technique. To maximize the benefits of the Dumbbell Hammer Curl (version 2), aim to incorporate it into your upper body or arm workouts. As with any exercise, it is important to customize your routine to match your fitness goals and overall training program. Remember to start with lighter weights and gradually increase the load as your strength improves.


  • Start by standing up straight with a dumbbell in each hand, arms hanging down by your sides, palms facing your body.
  • Keep your elbows close to your torso and exhale as you curl the weights forward while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale as you slowly begin to lower the dumbbells back to the starting position, while keeping your upper arms stationary.
  • Repeat for the recommended amount of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize results and prevent injury.
  • Start with a weight that challenges you, but allows you to perform each repetition with good form.
  • Engage your core muscles by keeping your abs tight throughout the exercise.
  • Squeeze your biceps at the top of the movement to fully engage and contract the muscle.
  • Perform the exercise in a controlled manner, avoiding any swinging or momentum.
  • Vary the grip width to target different areas of the biceps.
  • Incorporate progressive overload by gradually increasing the weight or number of repetitions.
  • Combine dumbbell hammer curls with other bicep exercises to create a well-rounded arm workout.
  • Rest adequately between sets to allow for proper recovery and muscle growth.
  • Ensure proper nutrition and hydration to support your fitness goals.


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