Dumbbell Hammer Curl
Master the Dumbbell Hammer Curl to build strong, defined forearms and upper arms. This effective exercise targets the brachioradialis and brachialis for
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Hammer Curl
Dumbbell Seated Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Dumbbell Prone Incline Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Dumbbell Incline Hammer Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Incline Alternate Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Description
A dumbbell hammer curl is a bicep exercise that targets the brachialis muscle, which lies underneath the biceps brachii. This exercise also works the brachioradialis, a muscle of the forearm.
Save Dumbbell Hammer Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Hammer Curl
- 01Setup
Stand tall with a dumbbell in each hand, arms extended by your sides, palms facing your torso (neutral grip). Maintain a slight bend in your knees and engage your core.
- 02Setup
Keep your elbows tucked close to your body and shoulders pulled slightly back and down, avoiding any shrugging.
- 03
Exhale as you slowly curl both dumbbells upwards towards your shoulders, keeping your palms facing each other throughout the movement. Focus on contracting your brachioradialis and brachialis.
- 04
Continue curling until your forearms are perpendicular to the floor or just below shoulder height, ensuring your upper arms remain stationary.
- 05
Inhale as you slowly lower the dumbbells back to the starting position with control, fully extending your arms without locking your elbows.
Tips
- Maintain a neutral wrist position throughout the entire movement; avoid flexing or extending your wrists to protect your joints.
- Keep your elbows pinned to your sides to isolate the arm muscles and prevent the shoulders from taking over the lift.
- Focus on the eccentric phase, slowly lowering the weight for 2-3 seconds to maximize muscle growth and control.
- Avoid using momentum or swinging the weights; if you can't control the movement, the weight is too heavy for proper form.
Common mistakes
- Swinging the dumbbells using momentum reduces the tension on the target muscles; instead, lower the weight and perform the movement with strict, controlled form.
- Flaring elbows out to the sides shifts the focus away from the brachioradialis and brachialis; keep your elbows tucked in close to your torso to maximize isolation.
- Not fully extending the arms at the bottom limits the range of motion and muscle activation; ensure a complete stretch at the bottom without locking the elbows.
In the Ellim app, Dumbbell Hammer Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell hammer curl?
Get Ellim — FreeQuestions
What muscles does Dumbbell Hammer Curl work?
Dumbbell Hammer Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.
Is Dumbbell Hammer Curl good for beginners?
Dumbbell Hammer Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Hammer Curl?
You need Dumbbell to perform Dumbbell Hammer Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Hammer Curl?
Maintain a neutral wrist position throughout the entire movement; avoid flexing or extending your wrists to protect your joints. Keep your elbows pinned to your sides to isolate the arm muscles and prevent the shoulders from taking over the lift. Focus on the eccentric phase, slowly lowering the weight for 2-3 seconds to maximize muscle growth and control. Avoid using momentum or swinging the weights; if you can't control the movement, the weight is too heavy for proper form.
What are common mistakes when doing Dumbbell Hammer Curl?
Swinging the dumbbells using momentum reduces the tension on the target muscles; instead, lower the weight and perform the movement with strict, controlled form. Flaring elbows out to the sides shifts the focus away from the brachioradialis and brachialis; keep your elbows tucked in close to your torso to maximize isolation. Not fully extending the arms at the bottom limits the range of motion and muscle activation; ensure a complete stretch at the bottom without locking the elbows.
Related exercises
Dumbbell Standing Concentration Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Seated Biceps Curl (on stability ball)
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Alternate Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Dumbbell Hammer Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store