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The Dumbbell Hammer Curl is an upper body exercise that primarily targets the biceps, but also works the forearms. This is an isolation exercise which is well suited to beginner lifters.




  • Stand holding a dumbbell in each hand with your palms facing towards your body.
  • Lift one dumbbell in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides.
  • Keep your palms facing towards your body throughout, keeping the dumbbell in the “hammer” position.
  • Slowly lower the dumbbell until your arms are almost straight and then switch to the other arm – don’t fully straighten your arms and lock them out or you will release the tension on your biceps.

Arm Muscle Diagram.

Arm Muscles