Dumbbell Hammer Grip Biceps Curls
Isolation exercise · elbow flexion
How to do it
- Stand tall and hold the dumbbells at your sides with a hammer grip.
- Curl them upward under control while keeping your palms facing each other.
- Lower the dumbbells slowly again without using momentum.
Muscles involved
- biceps
- 100
- shoulders
- 20
- forearms
- 10
At a glance
- Type
- Isolation exercise
- Movement pattern
- elbow flexion
- Equipment
- dumbbells
- Alternatives
- stones, water bottles, loaded bag
- Variations
- left arm, right arm, both arms
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.