TETSUDumbbell Hammer Curl
The Dumbbell Hammer Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Hammer Curl
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
- This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Common questions
What muscles does the Dumbbell Hammer Curl work?
The Dumbbell Hammer Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Hammer Curl?
You need a dumbbell to perform the Dumbbell Hammer Curl.
How many sets and reps of the Dumbbell Hammer Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Hammer Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your biceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.