Male model ex_5NDQ64

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Dumbbell

Dumbbell Hammer Curl

intermediatestrength

Dumbbell Hammer Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Dumbbell Hammer Curl

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Let your arms hang straight down at your sides.
Curl the dumbbell in your right hand upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat the movement with your left arm.

Form tips

Avoid using momentum; focus on a controlled motion.
Keep your back straight and core engaged to prevent swaying.
Maintain a neutral wrist position to reduce strain on your joints.

Dumbbell Hammer Curl alternatives

Band Incline Hammer Curl

Biceps · beginner

Hammer Curl Resistance Band Simultaneous

Biceps · beginner

Alternating Biceps Hammer Curl Resistance Band

Biceps · beginner

Ez Barbell Curl

Biceps · intermediate

More biceps exercises

Dumbbell Hammer Strict Curl

Biceps · intermediate

Dumbbell Seated Hammer Curl

Biceps · beginner

Dumbbell Standing Hammer Drag Curl

Biceps · intermediate

Dumbbell Alternate Seated Hammer Curl

Biceps · beginner

Dumbbell Prone Incline Hammer Curl

Biceps · intermediate

Alternate Hammer Curl Standing Dumbbells

Biceps · intermediate

Dumbbell Incline Alternate Hammer Curl

Biceps · intermediate

Dumbbell Incline Hammer Simultaneous Curl

Biceps · intermediate

Dumbbell Hammer Curl FAQ

What muscles does Dumbbell Hammer Curl work?

Dumbbell Hammer Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Dumbbell Hammer Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Hammer Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Hammer Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Hammer Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Hammer Curl?

Other exercises for the biceps include Band Incline Hammer Curl, Hammer Curl Resistance Band Simultaneous, Alternating Biceps Hammer Curl Resistance Band and Ez Barbell Curl.

For developers

Use Dumbbell Hammer Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_5NDQ64" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_5NDQ64",
  "name": "Dumbbell Hammer Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_5NDQ64/mp4-720.mp4?…",
    "poster": "https://…/ex_5NDQ64/poster.jpg?…"
  }
}