single dumbbell curl both hands name

"Single-Handed Dumbbell Curl: Master Both Arms"

By Christopher BrownApril 26, 2026

Ever found yourself in a situation where you're short on gym equipment but still eager to pump some iron? Fear not, for there's a versatile exercise that requires just a single dumbbell and your two hands - the Single Dumbbell Curl with Both Hands, also known as the Hammer Curl. This compound movement not only works your biceps but also engages your forearms, making it a fantastic addition to your workout routine, especially when resources are limited.

What is the Single Dumbbell Curl with Both Hands?

The Single Dumbbell Curl with Both Hands, or Hammer Curl, is a strength training exercise that primarily targets the biceps brachii, with secondary emphasis on the brachialis, brachioradialis, and the muscles of the forearms. It's called a 'Hammer' curl due to the neutral grip used, which resembles the grip of a hammer.

Benefits of the Single Dumbbell Curl with Both Hands

Bicep and Forearm Development: This exercise is excellent for building both bicep and forearm size and strength.
Wrist Stability: The neutral grip used in this exercise helps to strengthen the wrists and improve overall grip strength.
Versatility: Requiring just one dumbbell, this exercise is perfect for home workouts or when gym equipment is limited.
Prevents Imbalances: By working both arms simultaneously, this exercise helps prevent muscle imbalances that can occur with unilateral exercises.

How to Perform the Single Dumbbell Curl with Both Hands

Here's a step-by-step guide on how to perform the Single Dumbbell Curl with Both Hands:

Body🔨 The dragonfly project If you don’t grow you rot. Abs routine. —————————————— ◦ push ups 13x 2 ◦ High crunches 25x 3 ◦ Scissor kicks 40 secs x 3… ◦ Side planks both side 1min ◦ Elbow plank 1min x 2 ◦ Russian twists 3x30 ◦ Reverse crunches 3x20 Shoulders—————————————— ◦ Shoulder press 3x15 ◦ Lateral raises 3x20 ◦ Rear Delt Row 3x20 ◦ Inclined push ups 10x 3 ◦ single arm rows 4x10 (both arms) Arm routine——————————————— ✓ Desk arms 3x30 ✓ Dumbbell curl 3x30 ✓ Hammer curls 3x20 ✓ Zottman curls 3x20 ✓ close grip dumbbell press. 3x25 ✓ Barbell curl 3x15 ◦ Overhead dumbell tricep extension 3x35 ◦ Close grip pushups 3x25 Back routine—— Dumbbell Twist, Dumbbell Side Lateral, Dumbbell Curl Variations, Dumbbell Toe Touch, Dumbbell Toe Touches, Db Curls, Standing Dumbbell Crunch, Dumbell Biceps Curl, Dumbbell Pinwheel Curl

Step	Description
1	Stand tall with your feet shoulder-width apart, holding a dumbbell with both hands using a neutral grip (palms facing each other).
2	Keeping your elbows close to your torso, curl the dumbbell up towards your shoulders, ensuring your palms remain facing each other throughout the movement.
3	Pause at the top of the movement, then slowly lower the dumbbell back to the starting position, maintaining control throughout.

Tips for Effective Single Dumbbell Curls with Both Hands

Here are some tips to ensure you're getting the most out of this exercise:

Keep your elbows close to your torso throughout the movement to maximize bicep engagement.
Avoid swinging the dumbbell; instead, focus on controlled, smooth movements.
To increase intensity, you can perform this exercise seated on a bench or stability ball to eliminate momentum from your lower body.
For a greater challenge, try using a heavier dumbbell or performing the exercise on one leg for added instability.

The Single Dumbbell Curl with Both Hands is a simple yet effective exercise that offers numerous benefits for both strength and hypertrophy. So, the next time you find yourself short on gym equipment, don't let it hold you back - grab a dumbbell and get curling!