Hammer Curl (Dumbbell)

Stand tall. Curl dumbbells with palms facing your body. This targets the brachialis muscle, which pushes the bicep up for a bigger peak.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand.
- Let your arms hang down at your sides with your palms facing your body.
Step 2Grip the Dumbbells
- Ensure that your grip is firm but relaxed, with your palms facing each other.
- Keep your elbows close to your torso throughout the movement.
Step 3Position Your Body
- Engage your core and maintain a straight posture.
- Keep your shoulders relaxed and down, avoiding any tension in your neck.
Step 4Lift the Dumbbells
- Curl the dumbbells up towards your shoulders by bending your elbows.
- Keep your upper arms stationary and only move your forearms.
Step 5Squeeze at the Top
- At the top of the movement, squeeze your biceps for a moment.
- Ensure that your wrists remain straight and do not bend.
Step 6Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position with your arms fully extended.
- Maintain control and avoid letting the weights drop quickly.
Step 7Repeat
- Continue to perform the curl for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbells down on the floor.
- Take a moment to stretch your arms and relax your muscles.