At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow flexion |
| Primary muscle | Brachialis |
| Also works | Biceps, Brachioradialis |
The movement, step by step.
- Stand with a dumbbell in each hand, palms facing the thighs and wrists straight.
- Keep the elbows near your sides and brace lightly so the torso remains still.
- Bend the elbows to bring the dumbbells toward the front of the shoulders, keeping palms facing inward.
- Lower slowly until the arms are long. Curl both arms together or alternate without shifting your body.
Technique cues
- Keep the thumb side of each hand facing up.
- Hold the upper arms steady.
- Lower through the full comfortable elbow range.
Common mistakes
- Swinging the weights with a hip thrust.
- Letting the wrists bend back under the dumbbells.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to Do a Dumbbell Hammer Curl — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Hammer Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.