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bicepsbeginnerReviewed by Rohan Varma, CSCS

Dumbbell Hammer Curl

Targets the brachialis and brachioradialis, pushing the bicep up and thickening the arm.

Recommended Sets3–4 Sets
Rep Range10–12 Reps
Rest Period60s Rest
Equipmentdumbbell

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Dumbbell Hammer Curl

Stand holding dumbbells with palms facing each other (neutral grip). Keep elbows pinned to sides, curl dumbbells towards shoulders.

  • Primary Muscle: BICEPS
  • Secondary Synergists: Pure Isolation
  • Rest Interval: 60 seconds between sets

Dumbbell Hammer Curl Anatomy Activation

Primary motor unit recruitment for biceps with secondary synergist stabilizers.

Primary (biceps)
Anterior (Front View)
Anterior Muscle Recruitment: bicepsFront anatomical silhouette highlighting biceps in orange as active agonist.
● Primary Target View
Posterior (Back View)
Posterior Muscle Recruitment: bicepsBack anatomical silhouette highlighting biceps in orange as active agonist.
Secondary / Stabilizer View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Flexion & Supination
Biomechanical VectorSuperior vector pulling radius towards shoulder
Active Anatomy:Primary: biceps
Figure: Biomechanical muscle recruitment model for biceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Step-by-Step Execution Guide

1

Stand holding dumbbells with palms facing each other (neutral grip).

2

Keep elbows pinned to sides, curl dumbbells towards shoulders.

3

Hold peak contraction, lower slowly.

Common Mistakes & Form Fixes

Swinging weights using back.

Rotating wrists inward or outward.

Biomechanical Safety & Injury Warning

Neutral wrist grip is gentle on the wrists and elbows.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Standing Barbell Bicep Curlbiceps
View Form
Cable Rope Hammer Curlbiceps
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Rohan Varma, CSCS
Medically Reviewed By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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