---
title: "Dumbbell Hammer Curl"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso)."
locale: en
slug: dumbbell-hammer-curl
url: "https://hi.fitness/exercises/dumbbell-hammer-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/645d92b5-dumbbell-hammer-curl.mp4"
updatedAt: 2026-07-30T22:30:12+00:00
---
# Dumbbell Hammer Curl

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso).

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Let your arms hang straight down at your sides.
2. Curl the dumbbell in your right hand upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
4. Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat the movement with your left arm.

## Form tips

- Avoid using momentum; focus on a controlled motion.
- Keep your back straight and core engaged to prevent swaying.
- Maintain a neutral wrist position to reduce strain on your joints.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [EZ Bar Biceps Curl Normal Grip](https://hi.fitness/exercises/ez-bar-biceps-curl-normal-grip) - Biceps · EZ bar
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable