Dumbbell Hammer Curl
Palms face the torso throughout the entire lift.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall holding a dumbbell in each hand with palms facing your torso.
- Keep your elbows tucked close to your sides throughout the movement.
- Curl the weights up toward your shoulders without rotating your wrists.
- Squeeze your biceps hard at the top of the lift.
- Lower the dumbbells slowly back to the starting position.
Common mistakes
- Swinging the hips or using momentum to lift the weight.
- Letting the elbows drift forward or flare out sideways.
- Rotating the wrists into a supinated grip during the curl.
- Dropping the weight too fast on the eccentric phase.
Tips
- Imagine your forearms are rigid hooks pulling the weight up.
- Keep your shoulders down and away from your ears.
- Maintain a neutral wrist position from start to finish.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
