maratoolBiceps Hammer Curl with Dumbbell
How to do the biceps hammer curl with dumbbell
- This exercise uses a hammering (up and down) motion to isolate the biceps.
- Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
- Grasp a dumbbell in each hand so your palms are facing each other.
- Extend your arms so they are at the sides of your body.
- Keeping your elbows locked lift your arms in an arc towards your shoulders.
- Lower your arms in a steady controlled motion and repeat.
- Note: Do not turn your wrists during this exercise.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Every exercise for:Biceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the biceps too, using equipment this one does not:
- Brachialis-SMRfoam roll
- Cable Hammer Curls - Rope Attachmentcable
- Close Grip EZ Bar Curl with Barbellbarbell
- Close-Grip EZ-Bar Curl with Bande-z curl bar
- Machine Preacher Curlsmachine
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.