Dumbbell Hammer Curl

The dumbbell hammer curl increases strength and size in the biceps and forearms. The neutral grip of the movement places more emphasis on the forearms.


  1. 6040_A
    Grab a set of dumbbells with a neutral grip so your palms are facing each other, and stand tall with your feet shoulder-width apart.
  2. Dumbbell Hammer Curl
    While bracing your core, curl the dumbbells all the way up to shoulder-height while keeping your palms facing each other. Pause at the top and squeeze your biceps, then lower the weights back down to the starting position.

Trainer’s Tips

  • Perform the movement with a controlled pace, not allowing momentum to contribute.
  • Do not allow the elbows to flare. Keep your elbows tight to your sides the entire time.
  • Do not hyperextend through the lower back. Brace you core and keep your spine flat throughout the entire movement.