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Dumbbell Hammer Curl animation

How to do the Dumbbell Hammer Curl

ForearmsDumbbellIntermediate

The dumbbell hammer curl is one of the most effective movements for building the brachioradialis and long head of the biceps, creating that thick, full forearm-to-upper-arm connection serious lifters chase. Grip strength and arm size improve together when you train this pattern consistently and deliberately.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Stand tall holding a dumbbell in each hand with a neutral grip, palms facing your torso and elbows pinned close to your sides.
  2. Curl both dumbbells upward by flexing at the elbow, keeping the neutral wrist position locked throughout the entire movement.
  3. Squeeze hard at the top when the dumbbells reach shoulder height, pausing for one full count before lowering.
  4. Lower the dumbbells under control back to full extension, resisting gravity on the way down to maximize forearm tension.

Common mistakes

  • Swinging the torso to generate momentum — fix this by bracing your core and keeping your back against a wall or incline bench if needed to isolate the movement.
  • Letting the wrists rotate or collapse under load — fix this by choosing a weight that allows you to maintain a rigid neutral wrist from start to finish.
  • Rushing through the eccentric phase — fix this by taking a full two to three seconds to lower each rep, which is where significant forearm development actually occurs.

Pro tip — At the top of each rep, actively pronate and supinate is not the goal here — instead, think about driving your pinky knuckle toward your shoulder as you curl, which better recruits the brachioradialis and keeps the neutral grip mechanically honest throughout the lift.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

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