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Intermediate
Dumbbell Hammer Strict Curl
4 steps Updated 29/08/2026
Dumbbell Hammer Strict Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Stand with your back fully supported against a wall, feet shoulder-width apart, and hold a dumbbell in each hand using a hammer grip (palms facing each other).
- Keep your arms extended straight down by your sides, with your upper arms and elbows pressed against the wall.
- Engage your core and curl both dumbbells simultaneously towards your shoulders by bending your elbows, focusing on engaging your biceps. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms down by your sides. Repeat for the desired number of repetitions.
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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 Strict Curl
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