Dumbbell Hammer Curl

The dumbbell hammer curl is an isolation strength exercise that targets the muscles along the front and outer sides of your upper arms, especially the brachialis and brachioradialis, with extra work for your forearms. It builds arm thickness and grip-friendly pulling strength without turning your palms upward.

Stand tall with your feet about hip-width apart and a dumbbell in each hand. Hold the dumbbells with a neutral grip so your palms face each other and your thumbs point forward. Let your arms hang straight at your sides, pin your elbows gently against your ribs, and keep your shoulders back and down.

Keeping your upper arms still, curl both dumbbells toward your shoulders by bending only at the elbows. Squeeze briefly at the top, then lower the weights under control until your arms are fully straight again. Repeat for the set, moving only your forearms.

Exhale as you curl the weight up and inhale as you lower it. Brace your core lightly so your torso does not rock back and forth. To make it easier, use lighter dumbbells or perform the curl seated with your back supported. To make it harder, slow down the lowering phase or alternate one arm at a time while keeping the other still.

Fault: Using body momentum to swing the dumbbells up. Fix: Keep your elbows pinned at your sides and your torso upright throughout each rep. If you cannot lift the weights without swinging, choose a lighter pair.

Fault: Letting the wrists bend backward or the elbows drift forward. Fix: Maintain a neutral hammer grip with your wrists straight, as if they are an extension of your forearms, and keep your elbows close to your ribs.

Fault: Dropping the weights quickly or stopping short of full extension. Fix: Lower the dumbbells slowly and under control all the way until your arms are straight at the bottom of each rep.