Library / Biceps
Neutral-Grip Dumbbell Hammer Curl
Dumbbell · Isolation · Isolation
BicepsBrachialisForearms Joint friendly
Default prescription & biomechanics
- Primary muscles
- Biceps, Brachialis, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold dumbbells with palms facing each other (thumbs up) throughout the entire movement.
- Targets the brachialis and brachioradialis for thicker upper arms and forearms, while being gentle on wrists and elbows.
- Curl without swinging and control the eccentric.
Joint & safety considerations
No specific joint contraindications are flagged for Neutral-Grip Dumbbell Hammer Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Rope Hammer Curl | Cable swap | Cable |
| Cable One Arm Curl | Cable swap | Cable |
| Pronated Reverse EZ-Bar Curl | Ez Bar swap | Ez Bar |
| Band Alternating Biceps Curl | Bands swap | Bands |
| Bar Biceps Curl | Bodyweight swap | Bodyweight |
| Barbell Drag Curl | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.