Dumbbell exercise

Hammer Curl (Dumbbell) form, muscles worked, and workout tracking

The dumbbell hammer curl targets the brachialis and brachioradialis, muscles that contribute to elbow flexion and forearm thickness. It is commonly used to build arm size and improve grip strength by utilizing a neutral grip that emphasizes the outer bicep and forearm.

Hammer Curl (Dumbbell) illustration

How to do Hammer Curl (Dumbbell)

  1. 1Stand tall with a dumbbell in each hand, palms facing your torso.
  2. 2Keep your elbows tucked close to your sides and your upper arms stationary.
  3. 3Inhale and curl the weights upward while maintaining a neutral, palms-facing grip.
  4. 4Squeeze your biceps at the top of the movement.
  5. 5Exhale and lower the dumbbells slowly back to the starting position under full control.

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Track Hammer Curl (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.