Reviewed exercise · new

Dumbbell Hammer Curl

A accessory isolation movement for biceps.

Equipment

dumbbells

Typical range

8–20 reps

Also trains

No secondary emphasis listed

Set up

Hold the dumbbells with palms facing each other and stand tall.

Execute

Curl while preserving the neutral hand position.

Lower to the sides without swinging the shoulders.

Coaching cues

• Thumbs stay up.
• Upper arms stay quiet.

Common mistakes

• Rotating into a conventional curl.
• Leaning back to finish heavy reps.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.