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How to do the Dumbbell Hammer Curls

Primary: Biceps · also works Forearms, Shoulders.

The DB Hammer Curls exercise is designed to work primarily on the biceps, with secondary engagement of the forearms and shoulders. Using dumbbells, this exercise effectively isolates the biceps for strength building and muscle growth. It is suitable for beginners and can be performed with varying weights to accommodate different strength levels. The exercise involves a pulling motion that helps in developing the biceps brachii and brachialis muscles.

Demo video: Dumbbell Hammer Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand up straight with a dumbbell in each hand, with your arms fully extended at your sides and palms facing your torso.

  2. 2

    Keep your elbows close to your torso, and maintain a firm grip on the dumbbells.

  3. 3

    Curl the weights while keeping the upper arms stationary until your biceps are fully contracted and the dumbbells are at shoulder level.

Coaching cues

  • Keep your back straight and avoid using momentum to lift the weights.
  • Focus on squeezing your biceps at the top of the movement for maximum contraction.
  • Lower the weights slowly to increase the time under tension, enhancing muscle growth.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Hammer Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Concentration CurlDumbbell · beginner Dumbbell CurlDumbbell · beginner Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Incline Dumbbell CurlDumbbell · intermediate Zottman CurlDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Hammer Curls work?

Primary: Biceps. Secondary: Biceps, Forearms, Shoulders

How many sets and reps of Dumbbell Hammer Curls should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Hammer Curls?

Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.

Is the Dumbbell Hammer Curls good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.