← EXERCISE LIBRARYStrength

Dumbbell Hammer Curl

A curl with the palms facing in, loading the brachialis and forearm alongside the biceps. Builds arm thickness and elbow strength.

DIFFICULTY
Beginner
EQUIPMENT
Dumbbell
PRIMARY MUSCLES
Biceps · Forearms & Grip
ALSO WORKS
Deltoids
Dumbbell Hammer Curl
HOW TO DO IT
  1. 01Stand tall with a dumbbell in each hand, palms facing the thighs.
  2. 02Pin the elbows to the sides.
  3. 03Curl the bells up keeping the palms facing inward throughout.
  4. 04Squeeze at the top without letting the elbows drift forward.
  5. 05Lower under control to full extension.
COACHING CUES
  1. 01Palms face in the whole way.
  2. 02Elbows pinned to the ribs.
  3. 03Control the lowering.
COMMON MISTAKES
  1. 01Swinging the torso to hoist the weight — keep it strict.
  2. 02Letting the elbows travel forward — keep them fixed at the sides.
  3. 03Half-repping — extend fully at the bottom each rep.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

Want a program built around you?

BOOK YOUR ASSESSMENT →