Double dumbbell hammer curl

​

Technique

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
2. Keep your arms fully extended by your sides, elbows close to your torso.
3. Curl the dumbbells upward while keeping your palms facing each other, lifting until your forearms are vertical.
4. Squeeze your biceps at the top of the movement.
5. Lower the dumbbells back to the starting position in a controlled manner.

​

Form tips

• Keep your elbows close to your sides and avoid letting them flare out.
• Engage your core and keep your back straight to prevent swaying or using momentum.
• Focus on a slow, controlled movement both up and down for maximum muscle engagement.

​

Muscles

Strength

Primary

• Biceps
• Forearms

​

Equipment

Dumbbell

​

Appears in

​

Variations

Two-handed kettlebell hammer curl

Beginner

Single kettlebell hammer curl

Beginner

View Similar Exercises

Incline biceps curl

Beginner

Zottman curl

Beginner

Crossbody hammer curl

Beginner

Barbell biceps curl

Beginner

Double dumbbell biceps curl

Beginner