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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Hammer Curl

Dumbbell Hammer CurlPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell Hammer Curl
  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.
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Ranked 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. Open "How to perform this exercise" on a card for 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.

  1. Best match
    Dumbbell Cross Body Hammer CurlPlay demonstration

    1. Dumbbell Cross Body Hammer Curl

    95% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Dumbbell
    • Beginner
    • Isolation

    It uses the same equipment and still works the biceps.

    How to perform this exercise
    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
    • Dumbbell
    • Beginner
    • Isolation

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    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
  4. Dumbbell Standing Concentration CurlPlay demonstration

    4. Dumbbell Standing Concentration Curl

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
    2. Place your opposite hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. 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
  5. Dumbbell Standing One Arm Concentration CurlPlay demonstration

    5. Dumbbell Standing One Arm Concentration Curl

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
    2. Place your free hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. 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
  6. Dumbbell Standing One Arm Curl (Over Incline Bench)Play demonstration

    Progression

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

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  7. Dumbbell Standing One Arm Reverse CurlPlay demonstration

    Progression

    7. Dumbbell Standing One Arm Reverse Curl

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
    2. Keep your arm fully extended and close to your body, with your palm facing down.
    3. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    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
  8. Dumbbell Standing Preacher CurlPlay demonstration

    8. Dumbbell Standing Preacher Curl

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    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
  9. Dumbbell One Arm Standing CurlPlay demonstration

    9. Dumbbell One Arm Standing Curl

    90% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
    2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
    3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. 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
  10. Dumbbell One Arm Reverse Spider CurlPlay demonstration

    Progression

    10. Dumbbell One Arm Reverse Spider Curl

    89% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
    2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. 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

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology