How To Do The Dumbbell Hammer Curls – Biceps Exercise

Dumbbell hammer curls are an excellent exercise for building biceps and forearms. This exercise targets the brachialis, a muscle on the upper arm’s outer side. It also activates the brachioradialis muscle in your forearm. This is an easy exercise, even if you are a beginner.However, you need proper techniques to follow. We will take you through the steps to do the dumbbell hammer curls correctly to maximize your results.

How to do Dumbbell Hammer Curls- Step-by-Step Guide

Here is the step-by-step guide on how to do Dumbbell Hammer Curls

Step 1: Choose the appropriate weight

Select a dumbbell that is suitable for your fitness level. A weight that is too light will not challenge your muscles, and a weight that is too heavy can cause injury. To determine the appropriate weight, start with a smaller weight and gradually increase it as you get stronger.

Step 2: Stand with the dumbbells in each hand

Stand up straight and firm with your feet shoulder apart and arms at the sides. Then hold dumbbells in both hands with your palms facing your body. Ensure your shoulders are relaxed and your elbows are close to your sides.

Step 3: Brace your core

Brace your core by engaging your abdominal muscles. This will help to stabilize your body and prevent any unnecessary movement during the exercise.

Step 4: Curl the dumbbells

Slowly curl the dumbbells towards your shoulders while keeping your palms facing your body. The movement should be controlled and smooth. Do not swing your arms or use momentum to lift the weights.

How To Do The Dumbbell Hammer Curls
How To Do The Dumbbell Hammer Curls

Step 5: Squeeze your biceps

When you reach the movement’s top, squeeze your biceps for a second. This will help to activate your muscles and improve the effectiveness of the exercise.

Step 6: Lower the dumbbells

Now, slowly lower the dumbbells back to the starting position while maintaining control. Do not drop the weights or allow them to fall too quickly.

Step 7: Repeat

Repeat the exercise for the desired number of reps. Start with fewer reps, such as 10 to 12 and gradually increase as your strength improves.

Helpful Tips for Dumbbell Hammer Curls
  • Ensures your elbows are closer to your sides throughout the exercise. This will help to isolate your biceps and prevent any unnecessary movement.
  • Use a controlled and smooth movement to lift the weights. Do not use momentum to swing the weights up.
  • Focus on squeezing your biceps at the top of the movement. This will help to activate your muscles and improve the effectiveness of the exercise.
  • Breathe naturally throughout the exercise. Do not hold your breath.
  • Keep your shoulders relaxed and avoid shrugging them during the exercise.
  • Always start with a smaller weight and gradually increase it as you get stronger.
  • Incorporate Dumbbell Hammer Curls into your arm workout routine for optimal results.


Safety steps to take when performing hammer curls .

  • Be straight and keep a correct position
  • Keep your back is straight and do not hollow your back throughout the performance.
  • Keep your elbows at your waist when you curl up and down throughout
  • Do not twist your hands when curling it up.
  • Shift your chest forward a few cm as you curl, extend your arms fully.
  • Move slowly and be concentrate
  • Move the dumbbell slowly and carefully
  • The down motion should be slightly slower than the up motion
  • Don’t let the dumbbells fall or stray off of your hands
  • Be concentrated don’t lean back or forward
  •  When you are curling remain still.
  • Your shoulders must be slightly low as you curl the dumbbells up
  •  Keep your abdominals contracted. Squeeze the biceps for some seconds.

 Hammer curls benefits to health.

  • Its train and boost the biceps
  • Hammer curl is one of the great exercise helps train build more mass biceps muscle.
  •  It is also helps with more strength.
  • Hammer curls help to developing more size in the biceps.
  • It is one of the best biceps exercise you can do for your biceps extensions

Frequently Asked Questions

How many sets and reps are good to do for hammer curls?

The number of sets and reps can vary depending on your fitness level. But experts recommend doing 3-4 sets of 8-12 reps for hammer curls. Adjusting the weight accordingly is crucial to challenge the muscles and promote growth.

Can hammer curls be done with a barbell instead of dumbbells?

Yes, hammer curls can be done with a barbell instead of dumbbells. Keep the barbell with an overhand grip and curl it towards your shoulder to perform the exercise. This variation can add more challenge and variety to your arm workout.

Are hammer curls suitable for beginners?

Yes, hammer curls are suitable for beginners. They are a simple and effective exercise that targets the biceps and forearms. They can be performed with dumbbells or resistance bands, making them accessible to individuals of all fitness levels.

How frequently should I incorporate hammer curls into my workout routine?

Incorporating hammer curls into your workout routine 2-3 times per week is recommended, depending on your fitness goals and overall training program. It is also essential to vary the weight and reps to continue seeing progress.


The dumbbell hammer curls are a great exercise to build your biceps muscles. It is a simple exercise that can be done at home or in the gym. You can achieve great results by following the proper technique and gradually increasing your weight. It is essential to listen to your body and not overstrain yourself.

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