Home Exercises Hammer Dumbbell Curls

Hammer Dumbbell Curls

Exercise Tips

  • Keep your back straight

Hammer Dumbbell Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a dumbbell in each hand, palms facing you, hanging your arms straight down by your sides.

  1. 1 Exhaling, slowly curl both arms up to your shoulders, keeping your wrists locked in the same position. Keep your elbows close by your sides.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.