Move · Videos · Technique · 3 min

Dumbbell Hammer Curl: Three Form Rules

Dumbbell Hammer Curl: Three Form Rules — video by ScottHermanFitness Play · 3:02

Video by ScottHermanFitness on YouTube · Open on YouTube

A quick guide to the neutral-grip hammer curl, which also works the forearm muscles, covering elbow position, curling out to the side and a cross-body version. Suits anyone adding arm work.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
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Step by step 4

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  1. Elbows: keep them level with or slightly in front of your hips; if they drift back, the weight is too heavy. 0:24
  2. Palms facing in, curl the dumbbells slightly out and away from your body to work the brachialis. 0:41
  3. Optional drop set: alternate arms with a heavier pair, then switch to lighter ones and curl both together. 1:01
  4. Cross-body hammer curl, one arm at a time, to put more emphasis on the long head of the biceps. 1:46

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the elbows level with or slightly in front of the hips
  • If your elbows drift back, the weight is too heavy
  • Keep palms facing in and curl slightly out and away from the body

What it works

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Joints it uses 1 take load

  • Elbows takes loadhammer curls, cross-body hammer curls
  • Wrists & hands movesneutral-grip hold of dumbbells

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by ScottHermanFitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety