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Speed Dumbbell Hammer Curls

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

Dumbbell hammer curls are great because they isolate and build the brachialis portion of the biceps muscle. For this variation on the exercise, you'll lift and lower the dumbbells with speed and control for an extra level of difficulty.

Muscles Worked

Starting Position
Stand upright with your feet about hip-width apart and a dumbbell in each hand at your sides with your palms facing inward. Stabilize your shoulder blades and squeeze your upper arms tightly against your rib cage so that your shoulders are motionless throughout the entire movement (see Photo 1).


  1. From the starting position, lift the dumbbells up together in a hammer bicep curl, keeping the palms facing in and the upper arms tight at your sides. Try to lift with speed and control all the way through the arc of the lift (see Photos 2 and 3).
  2. From the top of the lift, reverse and return the dumbbells in a fast but controlled manner to the starting position (see Photo 3).
One-Legged Variation
If you find the speed dumbbell hammer curls easy, try performing them while standing on one leg. This will add a significant balance challenge to the exercise.

About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.