Dumbbell Hammer Curl exercise animation (Männlich)

Dumbbell Hammer Curl

Zielmuskel
Brachioradialis
Synergistenmuskeln
Biceps Brachii, Brachialis
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell hammer curl is an upper-arm strength exercise that uses a neutral (hammer) grip to bias the load onto the forearm's brachioradialis, with the biceps brachii and brachialis assisting. Because the palms stay facing each other, it builds forearm and arm thickness and is a strong companion to the standard supinated curl.

Dumbbell Hammer Curl: So führst du sie aus

  1. 1Stand tall holding a dumbbell in each hand at your sides, palms facing your torso in a neutral grip.
  2. 2Set your feet about shoulder-width apart, brace your core, and pin your elbows close to your ribs.
  3. 3Keeping your wrists straight and the dumbbells in line with your forearms, curl the weights up toward your shoulders.
  4. 4Lift only by bending the elbows, keeping your upper arms and shoulders still throughout the movement.
  5. 5Squeeze the forearms and biceps at the top without letting your elbows drift forward.
  6. 6Lower the dumbbells under control over 2–3 seconds back to your sides.
  7. 7Complete your reps, then set the dumbbells down with control.

Technik-Tipps

  • Keep your elbows tucked against your sides so the brachioradialis and brachialis do the work, not your shoulders.
  • Maintain a neutral wrist throughout — the dumbbell handle should stay parallel to your forearm.
  • Use a slow, controlled negative on the way down to keep tension on the muscle.
  • You can curl both arms together or alternate; alternating lets you focus on one side at a time.

Häufige Fehler

  • Swinging the torso or using momentum to heave the weight up, which shifts load off the target muscles and strains the lower back.
  • Letting the elbows drift forward as you curl, which turns the lift into a front-raise and reduces tension on the brachioradialis and biceps.
  • Using too heavy a weight and cutting the range short, so the muscles never work through a full contraction.
  • Bending the wrists instead of keeping them straight, which puts unnecessary stress on the wrist joint.

Häufig gestellte Fragen

What muscles does the dumbbell hammer curl work?

It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis assisting. The neutral grip emphasizes the forearm and the deeper arm flexor more than a standard curl.

What is the difference between a hammer curl and a regular curl?

A hammer curl uses a neutral grip with palms facing each other, which loads the brachioradialis and brachialis. A regular (supinated) curl turns the palms up and places more emphasis on the biceps brachii.

Are hammer curls good for forearms?

Yes. The neutral grip directly targets the brachioradialis, a key forearm muscle, making hammer curls an effective way to build forearm size and grip-related strength alongside the arms.

How many sets and reps should I do?

Three to four sets of 8–12 reps per arm is a sensible default for building arm and forearm strength. Use a weight you can control without swinging.

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