Dumbbell Hammer Curl

Muscles worked by the Dumbbell Hammer Curl

Primary

BicepsBiceps BrachiiBrachialis

Secondary

Forearm FlexorsWrist Flexor Muscles

Also called: bicep, biceps brachii, biceps muscle, guns, brachialis muscle, lower bicep.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Hammer Curl

1. Stand holding dumbbells at your sides with palms facing each other.
2. Curl the weights up while keeping your palms facing inward.
3. Squeeze at the top, then lower under control.
4. Repeat.

Form tips

• Keep your elbows pinned to your sides throughout.
• Keep your wrists straight and rigid throughout the curl.
• Avoid leaning back or swinging the weights up.

At a glance

Dumbbell Hammer Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Reverse Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hammer-curl",
  "name_en": "Dumbbell Hammer Curl",
  "name_de": "Kurzhantel Hammer Curl",
  "name_es": "Curl de Martillo con Mancuernas",
  "description_en": "A bicep curl variation with a neutral grip targeting the brachioradialis.",
  "description_de": "Eine Bizeps-Curl-Variante mit neutralem Griff, die den Brachioradialis beansprucht.",
  "description_es": "Una variación del curl de bíceps con agarre neutro que trabaja el braquiorradial.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii",
    "brachialis"
  ],
  "secondary_muscles": [
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding dumbbells at your sides with palms facing each other.",
    "Curl the weights up while keeping your palms facing inward.",
    "Squeeze at the top, then lower under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe aufrecht und halte Kurzhanteln seitlich, Handflächen zueinander.",
    "Curie die Gewichte hoch, Handflächen bleiben nach innen.",
    "Oben anspannen, dann kontrolliert absenken.",
    "Wiederholen."
  ],
  "instructions_es": [
    "De pie, sujeta las mancuernas a los lados con las palmas enfrentadas.",
    "Sube las mancuernas manteniendo las palmas hacia adentro.",
    "Aprieta en la parte alta y baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Keep your elbows pinned to your sides throughout.",
    "Keep your wrists straight and rigid throughout the curl.",
    "Avoid leaning back or swinging the weights up."
  ],
  "tips_de": [
    "Halte die Ellbogen fest am Körper, ohne sie vorzuschieben.",
    "Arbeite ohne Schwung aus Oberkörper oder Hüfte.",
    "Behalte die Handgelenke gerade in Verlängerung der Unterarme."
  ],
  "tips_es": [
    "Mantén los codos pegados al torso durante todo el recorrido.",
    "Evita balancear el cuerpo para impulsar las mancuernas.",
    "Las muñecas van firmes y neutras durante todo el curl."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/hammer-curl-start.webp",
      "peak": "images/flat/hammer-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hammer-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.