Dumbbell hammer curl — Form
form
Free Weights

Upper body

Dumbbell hammer curl

Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets

Repetitions
Mid-curl positionDumbbells
Standing two-arm hammer curl with palms facing inward, thumbs up and elbows beside the ribs; biceps and thumb-side upper forearms highlighted coral.
Biceps, brachialis & brachioradialis

Curl both weights with palms facing inward. Keep your upper arms beside your ribs and maintain the same neutral grip throughout.

How to do it

  1. Stand with a neutral grip

    Hold dumbbells beside your thighs, palms facing your body. Set feet hip-width apart and soften your knees.

  2. Keep upper arms still

    Brace your middle, relax your shoulders and keep wrists straight with elbows close to your ribs.

  3. Curl both weights

    Bend your elbows, lifting the weights toward your shoulders without turning your palms upward or moving elbows forward.

  4. Lower with control

    Slowly extend your elbows to return the weights beside you. Keep your torso steady and the grip unchanged.

Find your form

Keep in mind

  • Keep thumbs pointing upward as the weights rise.
  • Choose weights you can lower smoothly.

Watch out for

  • Swinging your hips or leaning backward.
  • Rotating into a palms-up curl or bending your wrists.

Movement references

ACE · Hammer curl (opens in a new tab)