How to do the Dumbbell Hammer Curl
Stand with a dumbbell in each hand at your sides, palms facing each other.
Keep your elbows close to your sides.
Curl the dumbbells up toward your shoulders without rotating your wrists.
Lower slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Hammer Curl doesn’t suit your gym or your joints.
Train smarter
- How to get bigger arms: triceps first, then bicepsHow to get bigger arms: why the triceps matter most, how many sets of arm work a week, the curls and extensions worth doing, and a complete arm day.
- How to grow biceps: long head, short head and curls that workHow to grow biceps: long head vs short head, how arm position and grip change a curl, the curl variations worth doing, weekly sets and a sample biceps routine.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
