Hammer Curl (Dumbbell)
Trains the biceps. You need a dumbbell. 10 of our free programs use it, across 21 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Hammer Curl (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
10of our 50 programs use it
4×8–12the shape they run most (10 sessions)
1:15typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Arms | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| DoggCrapp (DC Training) | Workout B — Legs / Arms | 1×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Back, Rear Delts & Biceps | 1×10 @ 50% 1×8–12+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body C | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Pull A — Back Width | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Pull A — Deadlift Primary, Pull B — Rows Primary | 4×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Pull A — Deadlift (5s week), Pull B — Rows (5s week) +6 | 4×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Pull — Back, Biceps & Rear Delts | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Pull | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Back & Biceps Pump | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Hammer Curl (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Hammer Curl (Dumbbell) trains
Technique
How to do the Hammer Curl (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Let your arms hang straight down at your sides.
- Curl the dumbbell in your right hand upward towards your shoulder by bending your elbow, focusing on engaging your biceps.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat the movement with your left arm.
Form cues
Getting it right
- Avoid using momentum; focus on a controlled motion.
- Keep your back straight and core engaged to prevent swaying.
- Maintain a neutral wrist position to reduce strain on your joints.
Substitutes
Swap Hammer Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hammer Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.