Barbell Curls
Forearms·Barbell·Beginner·Compound
Exercise guide
Dumbbell Hammer Curls
The Dumbbell Hammer Curl targets the biceps and brachialis using a neutral grip to build arm thickness and forearm strength.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Hammer Curls
- 01
Stand upright holding a dumbbell in each hand with palms facing your body.
- 02
Keep your elbows close to your sides.
- 03
Curl the dumbbells upward while maintaining a neutral grip.
- 04
Squeeze your biceps at the top.
- 05
Lower the dumbbells slowly back to the starting position.
- 06
Repeat with controlled movement.
Performance tips
Cues that matter
- Keep your wrists neutral throughout
- Avoid swinging or leaning back
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Hammer Curls work?
The Dumbbell Hammer Curls primarily targets the Biceps. Supporting muscles include Forearms.
Is the Dumbbell Hammer Curls a compound or isolation exercise?
The Dumbbell Hammer Curls is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Hammer Curls?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Hammer Curls?
The Dumbbell Hammer Curls is rated as beginner difficulty. It is suitable for those new to resistance training.
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