How to do the Dumbbell Two-Hand Hammer Curl
- Stand tall holding one dumbbell vertically, both hands around its handle.
- Keep your elbows close to your body and your upper arms still.
- Curl the dumbbell up to chest height, keeping it vertical.
- Lower the weight slowly until your elbows are fully extended.
Full technique — 6 steps
- Stand tall with feet about hip width apart and hold one dumbbell vertically, both hands around its handle.
- Let the dumbbell hang in front of your hips with elbows close to your torso.
- Set your ribs down and keep your torso upright without leaning back.
- Curl the dumbbell upward by bending your elbows while keeping your upper arms mostly fixed.
- Raise the dumbbell to chest height, keeping it vertical and close to your body.
- Lower the dumbbell back under control until your elbows are fully extended.
Common mistakes
- Swinging the torso to start
- Letting elbows drift forward
- Cutting off the bottom range
- Leaning back to finish reps
- Letting the dumbbell tip sideways
Form cues
- Keep a neutral grip
- Elbows stay by sides
- Start from full elbow extension
- Keep dumbbell vertical
Compared with similar variants
| Dumbbell Two-Hand Hammer Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Dumbbells | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Bent Over Barbell Curl Harder
- Single Arm Barbell Curl Harder
Resistance bands
- Incline Resistance Band Hammer Curl Same level
- Resistance Band Hammer Spider Curl Same level
Kettlebell
- Single Arm Kettlebell Curl Same level
- Kettlebell Goblet Curl Same level
Machine
- Ski Erg Biceps Curl Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Machine Biceps Curl
- This exercise Dumbbell Two-Hand Hammer Curl
- Harder Seated Zottman Curl
- Harder Single Arm Dumbbell Zottman Preacher Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
Quick answers
What muscles does the Dumbbell Two-Hand Hammer Curl work?
Primary: Biceps 9/10. Also works: Forearms 6/10, Front delts 3/10.
Which joints does the Dumbbell Two-Hand Hammer Curl load?
Elbow: low, Wrist: low.
When should I do the Dumbbell Two-Hand Hammer Curl in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Dumbbell Two-Hand Hammer Curl?
Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Dumbbell Two-Hand Hammer Curl?
Barbell: Bent Over Barbell Curl, Single Arm Barbell Curl. Resistance bands: Incline Resistance Band Hammer Curl, Resistance Band Hammer Spider Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Machine: Ski Erg Biceps Curl.
What is an easier version of the Dumbbell Two-Hand Hammer Curl?
Alternating Machine Biceps Curl (Beginner).
What is a harder version of the Dumbbell Two-Hand Hammer Curl?
Seated Zottman Curl (Beginner), Single Arm Dumbbell Zottman Preacher Curl (Intermediate).
