Hammer Curl (Dumbbell)
Also called Hammer Curl, DB Hammer Curl, Close-Grip Curl (Dumbbell)
How to do it
Stand tall holding a dumbbell in each hand with your palms facing inward. Keep both upper arms still as you curl the dumbbells toward your shoulders, squeeze your biceps, then lower under control until your elbows are fully extended. Keep your wrists neutral and avoid leaning backward.
Setup
Stand tall with one dumbbell at each side and palms facing inward. Keep wrists straight, elbows close to the ribs, shoulders relaxed, and ribs stacked over the pelvis.
Where you should feel it
Through the biceps and thumb-side forearms as both bells rise, with the core preventing sway. The palms should remain facing each other throughout.
When to use it
Use for accessible biceps and brachioradialis hypertrophy with independent loading of each arm. Controlled sets of 8-15 reps fit well.