10 Best Dumbbell Hammer Curl Alternatives for Biceps Strength

The Dumbbell Hammer Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Cross Body Hammer Curl, the Dumbbell One Arm Standing Hammer Curl and the Dumbbell Waiter Biceps Curl. Three harder versions, the Dumbbell Standing One Arm Curl (Over Incline Bench), the Dumbbell Standing One Arm Reverse Curl and the Dumbbell One Arm Reverse Spider Curl, are listed below as progressions rather than swaps.

The Dumbbell Hammer Curl stands you up with a dumbbell in each hand, palms facing your torso, and curls the weights to shoulder level while your upper arms stay still. The Dumbbell Cross Body Hammer Curl is the closest swap because it keeps the same palms-in grip and only angles each dumbbell across your body toward the opposite shoulder. For a palm-down curl on one arm, the Dumbbell One Arm Reverse Spider Curl curls a single dumbbell from a fully extended arm.

Dumbbell Hammer CurlWatch the Dumbbell Hammer Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Hammer Curl

The steps for the Dumbbell Hammer Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. This will be your starting position.
  4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold the contracted position for a brief pause as you squeeze your biceps.
  7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  8. Repeat for the recommended amount of repetitions.

The 10 Best Dumbbell Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Cross Body Hammer CurlPlay demonstration

    1. Dumbbell Cross Body Hammer Curl

    95% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your body.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Hammer Curl
    • Body position: standing, the same as the Dumbbell Hammer Curl
  2. Dumbbell One Arm Standing Hammer CurlPlay demonstration

    2. Dumbbell One Arm Standing Hammer Curl

    94% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps.
    4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Hammer Curl
    • Body position: standing, the same as the Dumbbell Hammer Curl
  3. Dumbbell Waiter Biceps CurlPlay demonstration

    3. Dumbbell Waiter Biceps Curl

    90% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Keep your upper arms close to your body and your elbows tucked in.
    3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Hammer Curl
    • Body position: standing, the same as the Dumbbell Hammer Curl
  6. Dumbbell Standing One Arm Curl (Over Incline Bench)Play demonstration

    Progression

    6. Dumbbell Standing One Arm Curl (Over Incline Bench)

    90% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
    2. Place your other hand on an incline bench for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Hammer Curl
    • Body position: standing, the same as the Dumbbell Hammer Curl

Why You Might Need a Dumbbell Hammer Curl Alternative

You reach for a swap when both dumbbells are busy, when the pair you need is taken and the next size up is too heavy for a burnout set, or when you want to curl one arm at a time instead of both together. Every alternative here still stands you up and curls the weight to shoulder height for your biceps; what changes is the grip, the path, or how many arms are working. Two keep the palms-in grip and change only the path or how much you move, most of the rest turn your palm up or forward for a standard curl grip, and the Dumbbell Standing One Arm Reverse Curl and Dumbbell One Arm Reverse Spider Curl turn your palm down on one arm at a time.

How to Choose the Right Dumbbell Hammer Curl Substitute

Start with the Dumbbell Cross Body Hammer Curl if you want the smallest change from the Dumbbell Hammer Curl: same neutral grip, same standing curl, just an angled path across your body toward the opposite shoulder. The Dumbbell One Arm Standing Hammer Curl keeps the same neutral grip and curl to shoulder height, barely changing the lift. If your wrist prefers an underhand grip, the Dumbbell Waiter Biceps Curl keeps the dumbbell but turns your palm up. If you want to work one arm at a time, the Dumbbell Standing One Arm Curl (Over Incline Bench) has you brace one hand on the bench and curl the other alone. For an overhand grip, the Dumbbell One Arm Reverse Spider Curl keeps your upper arm still while you curl one dumbbell palm-down toward your shoulder.

Dumbbell Hammer Curl FAQ

Which alternative lets me steady myself with my free hand?

The Dumbbell Standing Concentration Curl. You hold one dumbbell with your palm facing in, rest your other hand on your thigh, and curl toward your shoulder before switching arms, so the Dumbbell Hammer Curl grip stays while your body stays braced.

Can I train one arm at a time instead of both together?

Yes. The Dumbbell Standing One Arm Curl (Over Incline Bench) has you hold one dumbbell, brace your other hand on an incline bench, and curl that arm alone before switching sides. It is a useful pick when one arm noticeably outpaces the other and you want to even them out.

Which alternative uses an underhand grip instead of neutral?

The Dumbbell Waiter Biceps Curl. You hold the same dumbbell and do the same standing curl as the Dumbbell Hammer Curl, but your palm turns up instead of facing your torso, keeping your wrist straight through the same range of motion.

What is different about the Dumbbell Cross Body Hammer Curl?

It keeps the same neutral grip as the Dumbbell Hammer Curl, but instead of curling straight up, you bring the dumbbell across your body toward the opposite shoulder. That angled path changes where the dumbbell travels while your biceps still do the lifting.

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