Dumbbell Hammer Curl
A neutral-grip dumbbell curl that builds the brachialis and forearms — the arm-thickness curl every program needs.
How to do it
- Stand tall holding a dumbbell in each hand, arms at your sides, palms facing your thighs.
- Keep your elbows pinned to your ribs and your shoulders back and down for the entire set.
- Curl both dumbbells up by bending only at the elbow, keeping your palms facing each other the whole time.
- Squeeze hard at the top with the dumbbells just below shoulder height and your wrists straight and locked.
- Lower the weights under control over 2-3 seconds back to a fully straightened arm position.
- Pause briefly at the bottom with elbows extended, then curl back up for the next rep.
Key technique cue
Palms facing in, wrists straight — don't let them collapse.
Common mistakes
- ✕ Swinging the torso to heave the weight up instead of curling cleanly with the arms.
- ✕ Letting the elbows drift forward at the top, which turns the curl into a half front raise.
- ✕ Rotating the wrists at the top and rushing the negative, losing the tension that builds the brachialis.
- ✕ Going too heavy, which forces partial reps and cuts the muscle's stretch short.
Benefits
- ✓ Builds upper-arm thickness through the brachialis beneath the biceps.
- ✓ Develops forearm size and grip strength through the neutral grip.
- ✓ A wrist-friendly curl option for anyone who feels strain during palms-up curls.
Progression: from easier to harder
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About the exercise
The Dumbbell Hammer Curl is a curl performed with a neutral grip — palms facing each other throughout the rep. This hand position shifts the work away from the biceps peak and onto the brachialis beneath it and the brachioradialis of the forearm, giving the upper arm visible thickness from the side. It is a good second curl to add to any arm program after the standard supinated curl. It fits pull days, arm days, and any hypertrophy training that wants complete biceps work. It is also a wrist-friendly alternative for anyone who feels strain during palms-up curls, which makes it a popular choice in beginner and near-rehab programs.
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