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Dumbbell Hammer Curl II animation

How to do the Dumbbell Hammer Curl II

BicepsDumbbellIntermediate

The dumbbell hammer curl II builds the brachialis and brachioradialis alongside the biceps, creating that thick, full arm look that standard curls alone can't deliver. Master this neutral-grip variation and you'll develop functional elbow flexion strength that carries over to pulls, rows, and real-world lifting.

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Muscles worked

Primary
Biceps
Secondary
BrachialisForearms

Step-by-step

  1. Stand tall with a dumbbell in each hand, arms fully extended, palms facing your thighs in a neutral grip throughout the entire movement.
  2. Brace your core, pin your elbows to your sides, and curl both dumbbells simultaneously toward your shoulders without letting your upper arms drift forward.
  3. Squeeze hard at the top for a full count, ensuring the dumbbell head stays vertical and your wrists remain neutral and unbent.
  4. Lower the dumbbells under control over two to three seconds back to full elbow extension before initiating the next rep.

Common mistakes

  • Swinging the torso to generate momentum — fix this by reducing the weight and initiating every rep from a dead stop at the bottom.
  • Letting the elbows flare outward during the curl — fix this by consciously pressing your upper arms against your ribcage throughout the movement.
  • Breaking the neutral wrist position by curling or rotating the wrist at the top — fix this by treating your forearm and hand as one rigid unit from start to finish.

Pro tip — At the very top of the rep, think about driving your pinky knuckle toward your shoulder rather than simply lifting the dumbbell — this subtle cue maximizes brachialis tension and keeps the wrist perfectly locked in neutral under load.

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.

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