Dumbbell Hammer Curl (version 2) exercise animation (Männlich)

Dumbbell Hammer Curl (version 2)

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

The dumbbell hammer curl (version 2) is an upper-arm strength exercise that targets the brachioradialis of the forearm, with the biceps brachii and brachialis assisting. Performed with a neutral grip and the thumbs facing up, it builds forearm and arm thickness and is a useful complement to standard supinated curls.

Dumbbell Hammer Curl (version 2): So führst du sie aus

  1. 1Stand tall holding a dumbbell in each hand with a neutral grip, palms facing your thighs and thumbs pointing forward.
  2. 2Set your feet about shoulder-width apart, brace your core, and let your arms hang straight down at your sides.
  3. 3Pin your elbows close to your torso so your upper arms stay still throughout the movement.
  4. 4Curl both dumbbells up toward your shoulders, keeping your wrists neutral and the palms facing each other the whole way.
  5. 5Squeeze the working muscles at the top, holding the dumbbells just short of touching your shoulders.
  6. 6Lower the dumbbells under control back to the starting position until your arms are fully extended.
  7. 7Complete your reps with a steady tempo, keeping your torso upright between repetitions.

Technik-Tipps

  • Keep your wrists locked in the neutral, thumbs-up position throughout to emphasize the brachioradialis.
  • Control the lowering phase for two to three seconds instead of dropping the weight to keep tension on the muscle.
  • Curl one arm at a time if you find it easier to keep your torso still and focus on each side.
  • Keep your shoulders down and back so the work stays in your forearms and arms, not your traps.

Häufige Fehler

  • Swinging the torso or using momentum to lift the dumbbells, which shifts work off the target muscles and risks straining your lower back.
  • Letting the elbows drift forward or flare out, which turns the curl into a front-raise and reduces tension on the brachioradialis.
  • Rotating the wrists toward a palms-up position, which moves the emphasis onto the biceps instead of the brachioradialis.
  • Using too heavy a load and cutting the range short, so the arms never fully extend and the muscle is worked over a smaller range.

Häufig gestellte Fragen

What muscles does the dumbbell hammer curl (version 2) work?

It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis acting as synergists. The neutral grip puts more emphasis on the forearm than a standard supinated curl.

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

A hammer curl uses a neutral, thumbs-up grip held throughout, which emphasizes the brachioradialis and brachialis. A regular dumbbell curl rotates the palm up, shifting more of the load onto the biceps brachii.

Is the dumbbell hammer curl good for beginners?

Yes. The neutral grip is comfortable on the wrists and the movement is straightforward, making it a beginner-friendly way to build forearm and arm strength. Start light and keep your elbows pinned to your sides.

How many sets and reps should I do?

For building arm and forearm strength, 3 to 4 sets of 8 to 12 reps per side works well. Choose a weight you can control for the full range without swinging your body.

Should I do both arms at once or one at a time?

Either works. Curling both arms together is time-efficient, while alternating one arm at a time can help you keep your torso still and concentrate on each side. Pick whichever lets you maintain strict form.

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