Dumbbell Biceps Hammer Curl

In this lesson, you will learn how to perform dumbbell hammer curls for your biceps. The hammer curl is a variation of the biceps curl where you lift two dumbbells without twisting your wrists. Since the movement resembles swinging a hammer, it’s called a hammer curl. You can find more biceps exercises on the main weight training page.

Execution

• Stand upright with a dumbbell in each hand.
• Slightly bend your knees and look straight ahead (preferably into a mirror).
• Start with your arms fully extended, holding the dumbbells with your thumbs pointing forward (neutral grip).
• Keep your elbows close to your waist and engage your core slightly.
• Avoid arching (hollowing) your back, and keep your shoulders down throughout the exercise.
• Curl both dumbbells upward at the same time without rotating your wrists, until the weights touch or nearly touch your shoulders and your biceps are fully contracted (your thumbs will point toward your shoulders).
  • Exhale as you lift and move with control—avoid swinging.
  • Don’t shrug your shoulders, lean back, or arch your back.
  • To intensify the contraction, you can squeeze your biceps and press the dumbbells gently against your shoulders for about 1 second.
• Slowly return to the starting position and inhale.
  • The lowering phase (eccentric) should be slightly slower than the lifting phase.

• Upward movement: approx. 2 seconds
• Downward movement: approx. 3 seconds

Advice

• Don’t swing your torso or arms to lift the dumbbells.
  • To avoid momentum entirely, you can shift your chest slightly forward as you lift.
• Try seated hammer curls for stricter form and less compensation.

Related Exercises

• Cable Hammer Curl with Rope Attachment
• Incline Dumbbell Biceps Curl
• Chin-Up
• Barbell Biceps Curl
• Preacher Curl
• Alternating Dumbbell Biceps Curl

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