10 Best Dumbbell Hammer Curl Alternatives for Any Setup

The Dumbbell Hammer Curl is done standing with dumbbells. Ranked closest by our scoring: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.

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.

  1. Best match
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    72% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then 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 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Dumbbell Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Hammer Curl
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    72% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Dumbbell Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Hammer Curl
    • Equipment: bodyweight only, not free weights
  3. One Arm Towel RowPlay demonstration

    3. One Arm Towel Row

    41% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Hammer Curl
    • Balance: harder to stay steady on than the Dumbbell Hammer Curl
  4. Bodyweight Standing One Arm RowPlay demonstration

    4. Bodyweight Standing One Arm Row

    40% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Hammer Curl
    • Balance: harder to stay steady on than the Dumbbell Hammer Curl
  5. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    5. Bodyweight Standing One Arm Row (With Towel)

    40% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Hammer Curl
    • Balance: harder to stay steady on than the Dumbbell Hammer Curl
  6. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    6. Bodyweight Standing Close-grip One Arm Row

    37% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    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 sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Hammer Curl
    • Balance: harder to stay steady on than the Dumbbell Hammer Curl
  7. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    7. Bodyweight Kneeling Triceps Extension

    35% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  8. Bodyweight Standing Row (With Towel)Play demonstration

    8. Bodyweight Standing Row (With Towel)

    34% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Hammer Curl
    • Balance: harder to stay steady on than the Dumbbell Hammer Curl
  9. Star JumpPlay demonstration

    9. Star Jump

    32% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend your knees slightly and jump up explosively.
    3. As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body.
    4. Land softly on the balls of your feet with your knees slightly bent.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Hammer Curl
  10. Curtsey SquatPlay demonstration

    10. Curtsey Squat

    32% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Hammer Curl
    • Balance: harder to stay steady on than 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.

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