Dumbbell Hammer Curl
A biceps curl variation using a neutral grip that also emphasizes the brachialis and forearm.
Equipment: Dumbbells
How to do it
- 1Stand holding a dumbbell in each hand with a neutral grip, palms facing your torso, arms extended by your sides.
- 2Keep your elbows pinned to your sides and curl the dumbbells straight up toward your shoulders.
- 3Squeeze briefly at the top, then lower the dumbbells back down with control to a full extension.
Common mistakes
- Swinging the torso or shoulders to muscle the weight up instead of curling with the arms alone.
- Letting the elbows drift forward or flare out, which shifts tension off the target muscles.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Hammer Curl safe for beginners?
Yes. The Dumbbell Hammer Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Dumbbell Hammer Curl work?
The primary mover is your biceps. As a pull movement, it also involves your forearms and shoulders.
What can I substitute if I don't have dumbbells for the Dumbbell Hammer Curl?
The Barbell Bicep Curl targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Barbell Bicep CurlRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.