Arms / Beginner / Isolation (single joint)

Dumbbell Hammer Curl

A standing curl with both dumbbells in a neutral grip that builds the brachialis, brachioradialis and biceps.

At a glance

Primary

Biceps, Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl), Grip

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Stand tall holding a dumbbell in each hand at your sides, palms facing your thighs.
2. Keeping your elbows at your sides, curl both dumbbells up toward your shoulders with the palms still facing in.
3. Pause at the top.
4. Lower slowly to straight arms.

Tips

• Do not swing your torso or let your elbows drift forward.

Common mistakes

• ✗ Swinging the body to lift the weight.

  Why it hurts: The lower back jerks on every rep and the biceps tendon gets sudden loads.

  ✓ Instead: Stand tall with the elbows pinned at your sides and use a weight you can curl without swinging.

• ✗ Dropping the weight and snapping the elbow straight.

  Why it hurts: A sudden stretch under load is how distal biceps tendon injuries happen.

  ✓ Instead: Lower slowly and keep a slight bend at the bottom.

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