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Dumbbell Hammer Curl

Dumbbell Hammer Curl

The dumbbell hammer curl is a popular exercise that primarily targets the muscles of the upper arm, specifically the biceps brachii. It is a variation of the traditional bicep curl and provides a unique stimulus to the muscles involved. This exercise gets its name from the hammer-like grip used during the movement, resembling the way one would hold a hammer. In addition to working the biceps, the dumbbell hammer curl also engages the brachialis and brachioradialis muscles, which are located in the forearm. By targeting these muscles, this exercise helps to improve grip strength and forearm development. One of the key benefits of the dumbbell hammer curl is its versatility. It can be performed in various settings, whether you prefer to work out at home or at the gym. You can easily incorporate it into your upper body or arm-focused workout routine. It is also a great option for individuals who may have wrist discomfort or limitations, as the neutral grip used in this exercise puts less stress on the wrists compared to other curl variations. To maximize the effectiveness of the dumbbell hammer curl, it is important to maintain proper form throughout the movement. Start with a weight that challenges your muscles without sacrificing proper technique. Engage your core, keep your shoulders back, and maintain a controlled motion as you lift the dumbbells towards your shoulders. Remember to exhale as you lift and inhale as you lower the weights. Adding the dumbbell hammer curl to your workout routine can help you develop stronger, more defined arms. It is always recommended to consult with a fitness professional to ensure proper technique and to adapt the exercise to your individual fitness goals and needs. Happy curling!


  • Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and your feet shoulder-width apart.
  • Keeping your upper arms stationary, exhale and curl the weights 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 and slowly begin to lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

Tips & Tricks

  • Start with a weight that allows you to perform the exercise with proper form.
  • Focus on contracting your biceps throughout the movement.
  • Maintain a steady and controlled tempo during the exercise.
  • Keep your wrists in a neutral position to minimize strain.
  • Engage your core for stability and balance.
  • Avoid swinging or using momentum to lift the dumbbells.
  • Exhale during the concentric (lifting) phase of the exercise.
  • Inhale during the eccentric (lowering) phase of the exercise.
  • Gradually increase the weight as you progress to challenge your muscles.
  • Ensure proper warm-up and stretching before performing the exercise.

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