Dumbbell Hammer Curls




Dumbbell Hammer Curls is a basic curl movement targeting the bicep muscle and forearms. Your workout may start best with this exercise. This exercise is rated:- 9 out of 10 –EXCELLENT.

Correct form of every exercise is prior to lifting heavy weights, so emphasise on proper technique for maximum muscle gain.

Hammer Curls Correct Form:


  • Grab a pair of dumbbells of moderate weight.
  • Stand straight with your legs shoulder width apart.
  • Turn your wrist so that the palms face each other and squeeze the biceps to curl the weights to the top till shoulder level.



  • Don not move your elbows while curling, You will feel pressure on biceps at the max. position.
  • Now slowly lower the weights, to the starting position.
  • Repeat all the steps, do 3-4 sets, with 10-12 reps each.


Biceps-Hammer video will help you understand:





  • Do not lift heavy weights and use body momentum to swing and lift the dumbbells. Instead lift a light weight and concentrate on correct form of this exercise.


Dumbbell Hammer Curls Muscles Used:



Check our Muscle Map for details of these muscles and positions in our body.

Bookmark us now.

This entry was posted in Biceps Exercises and tagged , . Bookmark the permalink.

6 Responses to Dumbbell Hammer Curls

  1. Free backlinks says:


  2. Free backlinks says:


  3. Fritz Shibley says:

    very nice post, thanks 🙂

  4. Fritz Shibley says:

    very nice post, thanks 🙂

  5. gifty says:

    very nice post, thanks 🙂

  6. gifty says:

    very nice post, thanks 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *