Dumbbell Hammer Curl
Expert Advice
Focus on keeping your elbows locked by your sides to prevent swinging and ensure the biceps are doing the work.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Curl the weights up towards your shoulders, keeping your elbows fixed in place.
- Squeeze your biceps at the top of the curl, then slowly lower the dumbbells back to the starting position.
- Keep your upper body still throughout the exercise.
- Repeat for the desired number of repetitions.
Track Dumbbell Hammer Curl in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Hammer Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Hammer Curl work?
Dumbbell Hammer Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Hammer Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Hammer Curl suitable for beginners?
Yes, Dumbbell Hammer Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
