Exercise guide · new
Dumbbell Hammer Curl
Dumbbell Hammer Curl uses dumbbells in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.
- Equipment
- dumbbells
- Typical range
- 8–20 reps
- Also works
- Supporting stabilizers
01 · Set up
Hold the resistance with your wrists neutral and your upper arms resting beside your torso.
Stand or sit tall, brace lightly, and begin with the elbows extended without forcing them backward.
02 · Perform
Bend the elbows to bring the resistance toward the shoulders without letting the upper arms swing forward.
Squeeze briefly at the top while keeping the wrists aligned with the forearms.
Lower to nearly straight arms under control before beginning the next repetition.
Coaching tips
- Keep the non-working joints still.
- Use the full controlled range.
- Own the return phase.
Common mistakes
- Moving the torso to create momentum.
- Using resistance that shortens the range.
- Letting the resistance drop on the return.
What it should feel like
Expect controlled effort through the biceps, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives