What muscles does the Dumbbell Hammer Curl work?

The Dumbbell Hammer Curl mainly works the biceps and forearms.

How many sets and reps of the Dumbbell Hammer Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Hammer Curl?

Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Dumbbell Hammer Curl

With a neutral grip, curl the dumbbells up to bias the brachialis and forearm, keeping the elbows still.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Biceps, Forearms
Equipment: Dumbbell
Movement: Pull

How to do the Dumbbell Hammer Curl

The hammer curl keeps your palms facing each other as you curl. That neutral grip puts more of the work on the brachialis and the forearm muscle running down the thumb side, which adds thickness to the arm.

Set up

1Stand with a dumbbell in each hand at your sides, palms facing your thighs.
2Keep your elbows close to your body and your shoulders down.

The movement

1Curl the dumbbells up with your thumbs leading and your palms facing each other.
2Keep your wrists straight the whole time.
3Lift until the dumbbells are close to your shoulders.
4Lower slowly to straight arms.

Cues

Thumbs to the ceiling
Wrists locked straight
Elbows quiet
Slow negative

Common mistakes

Turning the palms up mid-curl.: Hold the neutral grip from bottom to top.
Wrists bending under the weight.: Choose a lighter dumbbell and grip the handle firmly.
Heaving the weight with the shoulders.: Keep your upper arms still and let only the elbows bend.

Also works: Brachialis, Wrist extensors, Grip muscles

Make it easier

Use the Cable Rope Hammer Curl, which loads the same grip more smoothly.

Make it harder

Add forearm work with the Dumbbell Zottman Curl, or take three seconds on each lowering.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the biceps, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Hammer Curl work?: The Dumbbell Hammer Curl mainly works the biceps and forearms.
What equipment do you need for the Dumbbell Hammer Curl?: A dumbbell.
How many sets and reps of the Dumbbell Hammer Curl?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Hammer Curl?: Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Hammer Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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