10 Best Dumbbell Hammer Curl Alternatives for Any Setup

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.

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 might substitute Dumbbell Hammer Curl V. 2 because of joint pain, missing equipment, or the need for different loading patterns. A neutral grip shifts load from biceps supination to the brachialis and brachioradialis; if wrist or forearm pain occurs, switching to a cable rope or band keeps the same muscle emphasis while reducing supination torque, cue: keep the wrist neutral. Trainers also rotate variations to break plateaus by altering time under tension or range of motion; for example, use slower eccentrics or constant-tension cable work. Unilateral options fix asymmetries while band and bodyweight variants suit limited-space sessions without losing elbow-flexor recruitment.

Dumbbell Hammer Curl FAQ

What muscles does Dumbbell Hammer Curl V. 2 work?

The movement primarily targets the brachialis and brachioradialis, with secondary input from the biceps brachii. Keep a neutral wrist and fixed elbow to maximize brachialis activation and minimize forearm supination.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.