How to do the dumbbell hammer curl

Step by step

1. Grab a pair of dumbbells and stand tall.
2. Position your arms to your sides with your wrists neutral (palms facing your body).
3. Bring your shoulders back and take a breath.
4. Curl both dumbbells simultaneously, lifting them until your wrists are slightly higher than your elbows. Exhale.
5. Extend your arms fully as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell hammer curl

• Push / Pull / Legs3 × 12
• Upper / Lower Strength3 × 12
• Full Body Beginner3 × 12
• Bro Split3 × 12
• Dumbbell Only Full Body3 × 12
• PPL Advanced3 × 12
• 6-Week Bigger Arms3 × 10
• 8-Week Upper Body Emphasis3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.