View this exercise on Fitain

Dumbbell Hammer Curl (Outward)

  • Beginner
  • Dumbbell
  • Forearms

Setup instructions

1) Stand tall with the chest up, back flat, core tight and head neutral.

2) Grab the dumbbells with a firm grip. Face the palms inwards (hammer/neutral grip) throughout the entire exercise. Keep the elbows tucked into your sides.

3) Rotate your arms outwards away from your body. You're aiming for a slight angle - make sure you can still perform a curl with full range of motion.

Perform instructions

1) Slowly lift the dumbbells towards your shoulders.

2) Pause at the top. Now, gently lower to the starting position.

3) Repeat.

Health benefits

Muscular Endurance

Alternative exercises to Dumbbell Hammer Curl (Outward)

Sandbag Reverse Forearm Curl
  • Forearms
  • Beginner
Forearm Stretch
  • Forearms
  • Beginner
Foam Roll Forearm Release
  • Forearms
  • Beginner
Suspension Strap Forearm Curl (Reverse Grip)
  • Forearms
  • Intermediate
Barbell Wrist Curl (Posterior)
  • Forearms
  • Beginner
Wrist Motion
  • Forearms
  • Beginner
Wrist & Hand Stretch
  • Forearms
  • Beginner
Dumbbell Eccentric Wrist Curl
  • Forearms
  • Beginner
Kettlebell Wrist Curl
  • Forearms
  • Intermediate
Dumbbell Seated Wrist Curl (Palms Up)
  • Forearms
  • Beginner
Dumbbell Seated Wrist Curl (Palm Up One Hand)
  • Forearms
  • Beginner
Dumbbell Seated Wrist Curl (Palms Down)
  • Forearms
  • Beginner
Barbell Wrist Curl (Palms Up)
  • Forearms
  • Beginner
Barbell Wrist Curl (Palms Down)
  • Forearms
  • Beginner
Wrist Rock
  • Forearms
  • Beginner
Hang Stretch (Wrists Forward)
  • Shoulders
  • Beginner
Kettlebell Wrist Curl (Reverse Grip)
  • Forearms
  • Intermediate
Dumbbell Decline Press (One Arm Hammer Grip)
  • Chest
  • Intermediate
BOSU Hammer Curl
  • Forearms
  • Beginner
BOSU Dome Hammer Curl
  • Forearms
  • Intermediate
Dumbbell Hammer Curl
  • Forearms
  • Beginner
Dumbbell Hammer Curl (In & Out)
  • Forearms
  • Beginner
Dumbbell Kneeling Hammer Curl
  • Forearms
  • Beginner
Dumbbell Hammer Curl (Cross Body)
  • Forearms
  • Beginner
Stability Ball Dumbbell Hammer Curl (Leg Up)
  • Forearms
  • Beginner
Resistance Band Hammer Curl
  • Forearms
  • Beginner
Stability Ball Dumbbell Hammer Curl
  • Forearms
  • Beginner
Sandbag Curtsy Lunge to Hammer Curl
  • Hamstrings · Quadriceps · Glutes · Forearms
  • Intermediate
Dumbbell Incline Hammer Curl
  • Forearms
  • Beginner
Dumbbell Stability Ball Incline Press (Hammer Grip)
  • Chest
  • Beginner
Kettlebell Hammer Curl
  • Forearms
  • Beginner
Dumbbell Incline Bench Press (Hammer Grip)
  • Chest
  • Beginner
Pull Up (Hammer Grip)
  • Upper Back
  • Beginner
Plate Hammer Curl
  • Forearms
  • Beginner
Kettlebell Hammer Curl (w/ Towel)
  • Forearms
  • Intermediate
Cable Rope Hammer Curl
  • Triceps
  • Intermediate
Assisted Machine Pull Up (Hammer Grip)
  • Upper Back
  • Beginner

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.