Step by step instructions, muscle activation and variants for the Dumbbell Hammer Curl (Strict).
The dumbbell hammer strict curl is a biceps and brachialis isolation exercise that uses a neutral (hammer) grip and strict form to eliminate momentum. By keeping the upper arms pinned against the sides throughout the movement, all swinging is removed and the load is placed entirely on the elbow flexors.
Common mistakes content is coming soon.
The Dumbbell Hammer Curl (Strict) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.