Standing Dumbbell Hammer Curl: how to do it right
In short: Standing hammer curl: neutral-grip elbow flexion that loads the brachialis and the brachioradialis with peak tension at mid-range.
How to do it, step by step
- 1Standing, feet hip-width apart, dumbbells at your sides in a neutral grip, elbows tight against your sides.
- 2Bend the elbows to raise the dumbbells without swinging the torso or bringing the elbows forward.
- 3Curl up to mid-height or the top without losing tension at the bottom.
- 4Control the lengthening phase over 2 to 3 seconds.
- 5Keep the wrist neutral and rigid, aligned with the forearm throughout.
The mistake to avoid
Don't break your wrists inward. Keep your forearm aligned.
Other common mistakes
- Swinging the torso to throw the weight up: lock the trunk and go lighter if you cheat.
- Bringing the elbows forward to help: keep them tight and fixed against your sides.
- Breaking the wrist backward: lock it neutral and rigid to protect the brachioradialis.
- Skipping mid-range by speeding up: slow down precisely at the horizontal passage where the tension peaks.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
The brachialis (under the biceps) is the prime mover with a neutral grip, it pushes the biceps upward and adds size. The brachioradialis of the forearm is heavily worked by the hammer position. The biceps brachii assists but is less dominant than in supination.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Standing, dumbbells in a neutral grip at your sides, elbows tight against your sides. Bend the elbows to curl up without swinging the torso or bringing the elbows forward, then control the return while keeping the wrist rigid.
I don't feel anything, is that normal?
You should feel the underside of the biceps and the top of the forearm. Feeling the forearm work is normal and even wanted: the neutral grip targets the muscle that pushes the biceps upward.
How fast should I do the movement?
Two seconds up, 2 to 3 on the return, and slow down as you pass horizontal: that's where the lever arm is longest and the muscle really struggles.