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Dumbbell Hammer Forearm Curl
Dumbbell isolation exercise using a neutral grip to target the brachialis and forearms for arm thickness; commonly used for hypertrophy and grip strength.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Brachialis, Long Head
Forearms
8/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand upright holding dumbbells by your sides with palms facing your body (neutral grip) and shoulders back.
- Keep elbows pinned to your sides throughout the movement.
- Curl the weights up towards your shoulders while maintaining the neutral grip.
- Squeeze the biceps and forearms at the top of the movement.
- Lower the weights back down under control to full extension.
Coaching Tips
Form Cues
- Thumbs up
- Elbows pinned
- Control the descent
- Neutral grip
Breathing
Exhale as you curl the weights up, inhale as you lower them down.
Tempo
3-1-1
Range of Motion
From full arm extension at the bottom to maximum elbow flexion at the top without elbows drifting forward.
Safety
Safety Notes
- Keep wrists neutral to avoid strain
- Avoid leaning back to lift the weight
Spotting
Not recommended; use safeties or self-spot with the non-working hand if performing unilaterally.
Common Mistakes
- Swinging the body
- Elbows flaring out
- Curling the wrists
- Using momentum
When to Avoid
- Elbow injuries
- Carpal tunnel syndrome
- Wrist strains
Flexibility Needed
- Wrist extension
- Shoulder flexion
Build Up First
- Basic standing posture
- Proper grip form
Also known as
Hammer Curl, Neutral Grip Dumbbell Curl, DB Hammer Curl, Neutral Grip Curl
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