Arms · Dumbbell
Dumbbell Hammer Srtict Curl
How to do the dumbbell hammer srtict curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand with a neutral grip, palms facing each other and arms extended. Keeping your torso rigid, curl the dumbbells up without rotating your wrists, then lower them under control while keeping your elbows pinned at your sides.
- 1Feel your biceps and forearms work as you curl with palms facing each
- 2other
- 3Keep your elbows at your sides and squeeze at the top
- 4Control the weights on the way down without swaying
Common mistakes
- Don't swing your torso or use momentum to lift
- Don't let your wrists bend or rotate
- Don't let your elbows drift forward
Muscles worked
The dumbbell hammer srtict curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell hammer srtict curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.