Dumbbell Hammer Curl

Biceps, ForearmsDumbbells

Neutral-grip hammer curls target the brachialis and biceps, building forearm flexor strength and grip without heavy spine loading.

How to do it

1Stand tall holding dumbbells at your sides with palms facing each other.

2Drop your shoulders, lock your elbows near your torso, and keep knees slightly soft.

3Exhale and curl the weights up toward your shoulders without swinging your body.

4Pause at the top for a moment, keeping target muscles fully engaged.

5Inhale and lower the dumbbells back down under strict control.

Common mistakes

Swinging your torso and using momentum, robbing work from the biceps.

Drifting your elbows forward or out to the sides as you curl.

Dropping the weights back down too quickly without controlling the negative.

Breathing

Inhale before lifting, and exhale on the effort as you curl up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.