Exercise library
Biceps
Dumbbell Hammer Curl
- Primary muscle
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- Elbow flexion
- Role in a program
- Accessory
How to do it
Hold the dumbbells with a neutral (palms-facing) grip and elbows tucked. Curl the weights up keeping the thumbs pointed toward the ceiling, then lower slowly to load the brachialis and forearms.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the biceps — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.