Dumbbell Biceps Hammer Curl

Dumbbell Biceps Hammer Curl

In this lesson you will learn how to do dumbbell biceps hammer curls. The dumbbell hammer curl is a biceps exercise where you curl up 2 dumbbells without twisting the hands. Because the weights are moved without twist like if you were using a hammer) this exercise is called hammer curl. Find more biceps exercises at weight training main.


  • Stand upright and hold 2 dumbbells in your hands. Bend your knees slightly and look straight forward (preferable into a mirror). Start with your arms fully extended and hold the dumbbells with your thumbs pointing straight forward. Keep your elbows at your waist during the entire movement and contract your abdominals a little. Don't hollow your back. Also keep your shoulders low as you curl your dumbbells up.
  • Curl up both dumbbells without twisting your hands until the weights touch (or almost touch) your shoulders and your biceps are fully contracted (thumbs point towards shoulders). Exhale at the same time and move your dumbbells slowly and concentrated. Don't elevate your shoulders, don't lean back and don't hollow your back. You can actually shift your chest forward a few cm as you curl the dumbbells up and press your shoulders down. To intensify the contraction, you can squeeze your biceps and press the dumbbells against your shoulders for approximately 1 sec.
  • Then return to the beginning position and inhale. The down motion has to be a bit slower than the up motion.
    (up: apporx. 2 seconds)
    (down: approx. 3 seconds)


  • Don't swing your trunk or your arms to lift the dumbbells. To completely avoid this, move forward as you curl the weights up.
  • Also try seated hammer curls.