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Intermediate
Dumbbell Hammer Curl
4 steps Updated 29/08/2026
Dumbbell Hammer Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Let your arms hang straight down at your sides.
- Curl the dumbbell in your right hand upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat the movement with your left arm.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Hammer Curl
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