Dumbbell Hammer Curl
Also called hammer curls
Works Brachialis, Biceps, with help from Forearms.
Set up
How to set up for the Dumbbell Hammer Curl
- Stand tall, dumbbells at your sides, palms facing in.
Do the rep
How to do a Dumbbell Hammer Curl with good form
- Curl one dumbbell across your body towards the opposite shoulder.
- Keep your elbow pinned at your side.
- Lower slowly, then switch arms.
Common mistakes
Dumbbell Hammer Curl form mistakes to avoid
- Swinging with your hips.
- Elbow drifting forward.
Quick cue
Thumbs up, curl towards the opposite shoulder, elbow pinned.
Around 24 kg, body swing takes over from the arms. That's usually the time to move on.
Not sure what weight to start with?
Gyde picks your first Dumbbell Hammer Curl weight and adjusts it after every session.
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Dumbbell Hammer Curl alternatives that work the same muscles
See all Dumbbell Hammer Curl alternatives →Questions
Dumbbell Hammer Curl FAQ
What muscles does the Dumbbell Hammer Curl work?
Mainly your brachialis and biceps, with help from your forearms.
How many sets and reps of Dumbbell Hammer Curl should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Dumbbell Hammer Curl?
Around 8 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Dumbbell Hammer Curl at home?
Yes, all you need is a pair of dumbbells. No bench required.
Is the Dumbbell Hammer Curl good for beginners?
Yes, with good form. If you've got sore wrists, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other brachialis and biceps exercises
Your Gyde sets your Dumbbell Hammer Curl weight and reps, and adjusts them after every session.
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