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Benefits of the Dumbbell Hammer Curl
The biggest shift from the standard biceps curl and the hammer curl is in the grip. When you perform a standard curl, you'll use an underhand (or supinated) grip as you raise the weight up. Your biceps will be the main muscle driving that movement. For the hammer curl, you'll adjust your position and use a neutral grip. This shifts the focus to the brachialis, another muscle that sits beneath the biceps and is the primary mover for elbow flexion.
How to Add the Dumbbell Hammer Curl to Your Workout
Add the hammer curl to your upper body or arm day workouts so you can give your brachialis muscles some focused work.
Start with 3 sets of 6 to 8 reps with heavier weights than you'd use for a standard curl. For extra volume, use lighter weights but more reps—say 3 to 4 sets of 15 to 20 reps.
Best Adjustable Dumbbells--SMRTFT Nuobell Adjustable Dumbbells
The SMRTFT NÜOBELL 80 delivers the power of an entire dumbbell rack in one sleek set. With a patented twist-lock mechanism, you can adjust instantly from 5 to 80 lbs across 16 settings. One compact pair replaces 16 traditional dumbbells, saving you space while keeping your workouts fast and fluid.
Ideal for:
- Home gym owners maximizing space efficiency
- Lifters building strength up to 80 lbs per hand
- Functional fitness and bodybuilding programs
- Families or trainers supporting multiple fitness levels