Dumbbell Hammer Curl

oec:dumbbell-hammer-curl

A standing bicep curl variation performed with a neutral grip to target the brachialis, brachioradialis, and biceps brachii.

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Also called: hammer curl, dumbbell hammer curls, neutral-grip dumbbell curl, Hammer Curls

How to do it

Stand tall with feet hip-width apart and knees slightly soft.
Hold a dumbbell in each hand at arms' length by your sides.
Position your hands with palms facing inward toward your thighs in a neutral grip, keeping your shoulders back and chest up.

Keep your upper arms stationary and pinned near your torso.
Flex at the elbows to curl the dumbbells upward while keeping your palms facing each other throughout the movement.
Continue raising the weights until your elbows are fully bent and the dumbbells approach shoulder level.
Pause momentarily at the top to squeeze the target muscles.
Lower the dumbbells smoothly back to full elbow extension under control.

Exhale as you curl the dumbbells up, and inhale as you lower them down.

Swinging the torso to gain momentum to lift the weights.: Brace your core and glutes, and reduce the dumbbell weight to ensure movement happens only at the elbow joint.
Flaring elbows out or drifting them significantly forward.: Lock upper arms against your ribs so the load is placed directly on the elbow flexors rather than the anterior deltoids.
Supinating or pronating the wrists during the curl.: Maintain a strict neutral grip with palms facing each other through the entire range of motion.

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