Arms · Dumbbell
Dumbbell Hammer Curl
How to do the dumbbell hammer 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
- Curl
- Mechanic
- Isolation
See it in motion
How to do it
Stand with dumbbells at your sides, palms facing your body. Curl the weights up towards your shoulders, keeping your palms facing each other throughout the movement. Lower back down with control.
- 1Hold the dumbbells with a neutral grip and curl them by bending your elbows, feeling your brachialis and biceps work
- 2Keep your elbows tucked at your sides and your wrists in a neutral position
- 3Squeeze at the top and lower slowly to emphasise the eccentric phase
Common mistakes
- Don't swing the dumbbells or lean backward to lift them
- Avoid rotating your wrists or letting your elbows drift forward
- Don't rush; maintain a controlled pace for both upward and downward movements
Muscles worked
The dumbbell hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell hammer curl for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the concentration curl
- How to do the dumbbell bicep curl
- How to do the ez bar bicep curl
- How to do the ez bar preacher curl
Last reviewed April 2026.