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 does Dumbbell Hammer Curl work?
This exercise directly targets your biceps, with secondary activation in your forearms. It is one of the most popular biceps exercises in the gym and uses a dumbbell.
Is Dumbbell Hammer Curl good for beginners?
Yes. Dumbbell Hammer Curl uses a simple movement pattern that does not require advanced coordination. You just need a dumbbell to get started. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Dumbbell Hammer Curl?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
