Dumbbell Hammer Wrist Curl

One of the most essential forearm and wrist strengthening exercises is the well-known dumbbell hammer wrist curl. This exercise targets wrist and forearm muscles that help strengthen the wrist. It’s a staple used in most exercise training programs. However, many individuals are unaware of how to do this exercise or when to implement it.

Dumbbell hammer wrist curls involve a rather isolated wrist movement that can be deceivingly effective. Due to the high prevalence of wrist injuries, exercises targeting strengthening the forearm and wrist are vital to your routine.

This exercise can be used by a variety of individuals to meet an assortment of needs. We give details on the correct form, benefits, and where to fit this exercise into your workout programming below.

How To Do

  1. Sit down in a natural sitting position on a flat bench with one light dumbbell in each hand. The dumbbells should be in a neutral position. Your elbows should be flexed at about 90 degrees and resting on your midthigh region.
  2. Curl your wrists upward towards your body. Then, slowly move your wrists in the opposite direction. Continue this movement through your full range of movement as far as they will comfortably move.
  3. When you reach the bottom of the movement, pause and begin the full movement again for your next repetition.

Tips From Expert

  • Do this full movement slowly to get the most muscle engagement and to prevent wrist strain.
  • Your wrists should be the only joints moving, while your forearms remain stationary. This will ensure that you are isolating the appropriate forearm muscles. This also can help protect your wrists from injury risk.
  • You will be in a slightly bent-over position. Try to keep a flat back to minimize lower back strain.
  • Avoid this exercise or work with very light dumbbell weight if you have chronic wrist issues and pain.

Optimal Sets and Reps

The table below outlines general programming for this exercise for you to implement the dumbbell hammer wrist curl. We’ve split these guidelines based on your training goals.

Training Type Sets Reps
Strength Training 2–5 3–6
Hypertrophy 3–6 8–10
Endurance Training 2–3 12+
Power Training 3–5 1–4 (Explosive)
Optimal Sets & Reps of Dumbbell Hammer Wrist Curl

How to Put in Your Workout Split

The dumbbell hammer wrist curl is an exercise that helps target the forearm muscle groups. It is used to help increase strength and decrease the prevalence of wrist pain and injury. It can be worked into various workout routines, including upper body workouts, such as an Arnold split routine.

It can also be regularly worked into full-body routines. It is an exercise that causes minimal soreness, yet is very effective. It can be programmed in a couple of different ways.

  • Upper Body Days — Dumbbell hammer wrist curls can be a great addition to your 3-day workout split. Perform these as an isolation exercise near the end of your upper body workout as an accessory.
  • Free Weight Circuit — Include the dumbbell hammer wrist curl exercise as a part of your free weight circuit. Pair it on an upper body day with overhead tricep extensions and a dumbbell front raise.
  • Accessory Strength Exercise — The dumbbell hammer wrist curl works as a great accessory wrist strengthening exercise. Program this exercise at the end of your workout following your compound lifts to work on the smaller accessory muscles.

Repetition guidelines should be determined based on loading intensity recommendations. These recommendations are based on your one repetition maximum or 1RM, or maximum weight you can lift for one repetition. This indicates the maximum strength of your specific muscle groups. Use the guides below to optimize your training.

  • Hypertrophy Training — 60%–80% of your 1RM, with 60–90 seconds of rest between sets.
  • Endurance Training — 40%–60% of your 1RM, with 60–90 seconds of rest between sets.
  • Strength And Power Training — 80%–100% of your 1RM, with 2–3 minutes of rest between sets.

Form is important for this exercise, as it targets a small muscle group heavily used in everyday life. The same technique described above should be used regardless of which intensity you are working at in relation to your goals.

Primary Muscle Groups

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachioradialis

The brachioradialis is a long muscle that spans the forearm. Its primary function is to support forearm flexion and elbow stabilization. When extending your arms out to pick up and put down an object, your brachioradialis is a primary mover. This is also the primary mover for more strenuous activities, such as rowing, rock climbing, and hammering.

Whether the forearm is turned downward, upward, or in a neutral position, the brachioradialis is active when the elbow is flexed. There is limited research on the exact muscle activation rate for this muscle during a wrist curl.

However, because of the positioning in this exercise, the brachioradialis is engaged. The elbow is flexed at about a 90-degree angle and the forearm is in a neutral position. The brachioradialis helps maintain the elbow flexed and stabilizes the elbow joint during the dumbbell wrist curl.

Secondary Muscle Groups

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Flexors

Wrist flexors are muscles on the palm side and inner portion of the forearms. They are responsible for flexing the wrist and aid in gripping. They are commonly used in typing, stirring, brushing teeth, and writing.

Furthermore, the wrist flexor muscles are also large contributors to grip strength. They help with tasks such as opening jars or carrying groceries in your hands.

These muscles also support pushing and pulling motions. For example, they are active in activities like mowing the lawn or pulling a wagon.

In dumbbell hammer wrist curls, the wrist flexors show the greatest activation rate with a neutral grip at approximately 18-23%. During this exercise, the wrist flexors stabilize the wrist and ensure proper range of motion.

Wrist Extensors

Wrist extensors are muscles on the top and outer portion of the forearms. They are primarily responsible for extending the wrist. They are also commonly used in writing, dressing, using feeding utensils, and turning a doorknob.

Like the wrist flexors, these muscles are large contributors to overall grip strength. They do so by creating better stability during any gripping activities. This creates better control and functionality of your hands. This also positively impacts the total form of wrist exercises.

During dumbbell hammer wrist curls, they assist in supporting and stabilizing the wrist for effective form. They also provide an appropriate range of motion for the exercise.

Brachialis

The brachialis is just above the elbow on the upper arm area. This muscle is an important flexor muscle of the forearm. The brachialis is commonly used for carrying things, bathing, dressing, and eating.

During dumbbell hammer wrist curls, the brachialis provides isometric stabilization of the elbow. This means the brachialis is contracting without any shortening or lengthening of its muscle fibers. This allows wrist flexion and extension movement to be done efficiently through the full range of motion.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Hammer Curl

Dumbbell Reverse Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Reverse Curl

Cable Reverse Curl

Who Should Do?

Beginner Gymgoers

During the early stages of weight lifting, beginners are still learning the basic coordination and motor skills it takes to effectively lift. This means the main focus should be simple, yet effective movements that have a low risk of injury. 

The dumbbell hammer wrist curl is a simple movement pattern that will help develop the coordination skills needed over time for more complex weight-lifting exercises. Therefore, it’s a great exercise to work into a beginner’s exercise routine. 

Bodybuilders

One of the primary goals of bodybuilding is to improve aesthetic and physical appearance. Bodybuilders are judged based on muscle size, shape, and visibility. Therefore, a well-rounded exercise program that specifically targets each muscle group, both big and small, is necessary. 

The dumbbell hammer wrist curl is a great exercise to help develop forearm size and visibility. This exercise should be worked into a well-rounded routine working all muscle groups to improve overall physique, including appropriate cool-down exercises in order to allow the muscles to recover before the next session.

Functional Fitness Athletes

Functional athletes have a high prevalence of wrist injuries, regardless of what activities they typically do. These are athletes who perform resistance training movements that are similar to everyday life activities. 

The dumbbell hammer wrist curl is an excellent exercise to help minimize the risk of wrist pain and injury. It does this by providing excellent wrist stability and mobilization. 

The dumbbell hammer wrist curl is a quick and efficient exercise. It works easily into any upper or full-body exercise routine, irrespective of the end exercise goal. This exercise is important in completing other exercises that require grip strength. Therefore, it will benefit other areas of exercise programming. 

Who Should Not Do?

Anyone With Chronic Wrist Pain

With the ever-evolving technological world, wrist pain is becoming increasingly common. This is in part due to the increasing usage of cell phones and desk jobs. 

In many cases, wrist function improves and wrist pain decreases with wrist stability and grip-strengthening exercises. These exercises also improve overall grip and wrist strength. In other situations, wrist pain must be managed by a physical therapist, physician, or athletic trainer before incorporating additional loading. 

If your pain is acute and mild, adding on wrist exercises may be beneficial. However, if your pain is extensive, you should consult your doctor before participating in additional wrist and forearm-based exercises. 

Individuals With Recent Wrist Fractures Or Severe Osteoporosis

Individuals who have recently had a wrist fracture (bone break) should proceed with caution with this exercise. The same would apply to people who suffer from severe osteoporosis, which is a condition in which the bones are weaker. This is more common in women after menopause. 

Evidence shows that those with osteoporosis should do some sort of load-bearing exercise. This is to strengthen the bones over time. However, these researchers also state that individuals with recent fractures or severe osteoporosis should proceed with caution with these exercises. 

People with recent wrist fractures should consider exercises that focus more on mobility and less on loading exercises. Eventually, as the wrist heals, these individuals can add more load to their wrists safely. Always follow the guidance of a professional for an adequate rehabilitation plan.

Benefits Of The Exercise

Builds Grip Strength

Grip strength involves wrist extensors and flexors. It also primarily involves use of other forearm muscles. 

The primary benefit of the dumbbell hammer wrist curl is the improvement in grip strength. This is especially important for day-to-day life and functionality. Additionally, grip strength overall has been shown to be a reliable predictor of health as we age. For example, greater grip strength has been strongly associated with a stronger immune system, greater strength, and greater longevity. 

The dumbbell hammer wrist curl is an excellent exercise to incorporate into your workout for additional health benefits. 

Improves Wrist Flexibility

Many active individuals in the general population have issues with wrist mobility and flexibility. Decreased wrist mobility can come from everyday activities that lead to overuse, such as heavy smartphone usage. 

Additionally, certain jobs can put people at higher risk. For example, individuals who type daily or others who work labor-intensive jobs are at higher risk of decreasing wrist mobility. 

This decrease in mobility can also come from degenerative joint diseases, such as osteoarthritis and rheumatoid arthritis.  

The wrist joint can be exposed to high amounts of trauma and is needed for a variety of day-to-day tasks. Therefore, doing exercises such as the dumbbell hammer wrist curl to increase the flexibility of the wrist is important. This exercise targets wrist flexibility by applying resistance throughout the full range of wrist range of motion. 

Reduces Risk Of Injuries 

Many individuals are at high risk of wrist pain and injury. There has been an increase in smartphone use for people of all ages. This can lead to overuse injuries in the wrist. Other lifestyle habits, such as typing on a computer, can lead to wrist pain over time as well. Given many daily habits can lead to wrist pain over time, reducing the risk of injury and pain is important. 

Research has shown that resistance training exercises can minimize injury risk. Therefore, specific resistance training exercises for the wrist likely will lead to reducing the risk of wrist injury. The dumbbell hammer wrist curl is one of the exercises that can contribute to this decrease in injury risk. 

Long-term implementation of this exercise could provide an even greater decrease risk of overall wrist injury. 

Frequently Asked Questions

Are dumbbell hammer wrist curls effective?

Dumbbell hammer wrist curls are one of the most effective exercises for forearm and wrist development. This exercise is also easy to implement into any exercise programming.

What do dumbbell hammer wrist curls work?

Dumbbell hammer wrist curls primarily work the brachioradialis muscle. Wrist flexors, wrist extensors, and brachialis all have secondary roles.

How often should I do dumbbell hammer wrist curls?

Given this exercise is primarily used to build wrist stability and strength, implement it 1–2 times per week. It’s advised to allow 48-72 hours of recovery between working this muscle group.

How many dumbbell hammer wrist curls should I do?

Use the programming table above as a general guide on reps and set ranges based on your goals. Use the suggested ranges and rest times recommended.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Kox, L.S., Kuijer, P.P.F.M., Kerkhoffs, G.M.M.J., Maas, M. and Frings-Dresen, M.H.W. (2015). Prevalence, incidence and risk factors for overuse injuries of the wrist in young athletes: a systematic review. British Journal of Sports Medicine, [online] 49(18), pp.1189–1196. doi:https://doi.org/10.1136/bjsports-2014-094492.
  2. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  3. Nuzzo, J.L., Pinto, M.D., Kazunori Nosaka and Steele, J. (2023). Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Medicine. [online] doi:https://doi.org/10.1007/s40279-023-01937-7.
  4. Lung, B.E., Ekblad, J. and Bisogno, M. (2024). Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526110/.
  5. Erwin, J. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Joint. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534779/.
  6. Popp, W.L., Richner, L., Olivier Lambercy, Shirota, C., Barry, A., Gassert, R. and Kamper, D.G. (2023). Effects of wrist posture and stabilization on precision grip force production and muscle activation patterns. Journal of Neurophysiology, [online] 130(3), pp.596–607. doi:https://doi.org/10.1152/jn.00420.2020.
  7. Behrens, M., Husmann, F., Anett Mau-Moeller, Schlegel, J., Reuter, E.-M. and Zschorlich, V.R. (2019). Neuromuscular Properties of the Human Wrist Flexors as a Function of the Wrist Joint Angle. Frontiers in Bioengineering and Biotechnology, [online] 7. doi:https://doi.org/10.3389/fbioe.2019.00181.
  8. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  9. Plantz, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551630/.
  10. Ammar, A., Boujelbane, M., Simak, M., Fraile-Fuente, I., Rizz, N., Washif, J., Zmijewski, P., Jahrami, H. and Schöllhorn, W. (2024). Unveiling the acute neurophysiological responses to strength training: an exploratory study on novices performing weightlifting bouts with different motor learning models. Biology of Sport, [online] 41(2), pp.249–274. doi:https://doi.org/10.5114/biolsport.2024.133481.
  11. Alves, R.C., Jonato Prestes, Enes, A., Wilson, Trindade, T.B., de, F., Aragon, A.A. and Souza-Junior, T.P. (2020). Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports, [online] 8(11), pp.149–149. doi:https://doi.org/10.3390/sports8110149.
  12. Kox, L.S., Opperman, J., Kuijer, P.P.F.M., Kerkhoffs, G.M.M.J., Maas, M. and Frings-Dresen, M.H.W. (2019). A hidden mismatch between experiences of young athletes with overuse injuries of the wrist and sports physicians’ perceptions: a focus group study. BMC Musculoskeletal Disorders, [online] 20(1). doi:https://doi.org/10.1186/s12891-019-2616-y.
  13. Tawfik, A., Katt, B.M., Sirch, F., Simon, M.E., Padua, F., Fletcher, D., Beredjiklian, P. and Nakashian, M. (2021). A Study on the Incidence of Hand or Wrist Injuries in CrossFit Athletes. Cureus. [online] doi:https://doi.org/10.7759/cureus.13818.
  14. Ayman Baabdullah, Diyaa Bokhary, Yousof Kabli, Saggaf, O., Motaz Daiwali and Hamdi, A. (2020). The association between smartphone addiction and thumb/wrist pain. Medicine, [online] 99(10), pp.e19124–e19124. doi:https://doi.org/10.1097/md.0000000000019124.
  15. Hong, S.-J., Lee, M.-Y. and Lee, B.-H. (2024). Effects of Wrist Stability Training Combined with Grip Strength Exercise on Pain and Function in Patients with Nonspecific Chronic Wrist Pain. Medicina, [online] 60(7), pp.1144–1144. doi:https://doi.org/10.3390/medicina60071144.
  16. Porter, J.L. and Varacallo, M. (2023). Osteoporosis. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK441901/.
  17. Hong, A.R. and Kim, S.W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and Metabolism, [online] 33(4), p.435. doi:https://doi.org/10.3803/enm.2018.33.4.435.
  18. Ambike, S., Paclet, F., Zatsiorsky, V.M. and Latash, M.L. (2014). Factors affecting grip force: anatomy, mechanics, and referent configurations. Experimental Brain Research, [online] 232(4), pp.1219–1231. doi:https://doi.org/10.1007/s00221-014-3838-8.
  19. Bohannon, R.W. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. Clinical Interventions in Aging, [online] Volume 14, pp.1681–1691. doi:https://doi.org/10.2147/cia.s194543.
  20. Eschweiler, J., Li, J., Quack, V., Rath, B., Baroncini, A., Hildebrand, F. and Migliorini, F. (2022). Anatomy, Biomechanics, and Loads of the Wrist Joint. Life, [online] 12(2), p.188. doi:https://doi.org/10.3390/life12020188.
  21. Liese Exelmans and Van, J. (2015). Bedtime mobile phone use and sleep in adults. Social Science & Medicine, [online] 148, pp.93–101. doi:https://doi.org/10.1016/j.socscimed.2015.11.037.
  22. Eapen, C., Kumar, B., Bhat, A.K. and Venugopal, A. (2014). Extensor Pollicis Longus Injury in Addition to De Quervain’s with Text Messaging on Mobile Phones. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH. [online] doi:https://doi.org/10.7860/jcdr/2014/8304.5094.
  23. Zwolski, C., Quatman-Yates, C. and Paterno, M.V. (2017). Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy. Sports Health A Multidisciplinary Approach, [online] 9(5), pp.436–443. doi:https://doi.org/10.1177/1941738117704153.
  24. MONTEIRO, E.R., VINGREN, J.L., CORRÊA, V.G., NEVES, E.B., STEELE, J. and NOVAES, J.S. (2019). Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. International Journal of Exercise Science, [online] 12(4), p.932. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6719818/.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement