Step by step instructions, muscle activation and variants for the Dumbbell Two Hand Hammer Curl.
A biceps curl performed holding a single dumbbell vertically with both hands and curling it from the hips to the chest. The neutral two-hand grip emphasises the brachialis and forearms and allows a heavier load than a one-arm curl.
The Dumbbell Two Hand Hammer Curl 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.
