3 Dumbbell Curl Variations: Palms Up, Hammer and Reverse
By My Daily Health Co StaffLast updated Oct 18, 2026
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Changing your grip changes which muscles do the work. This routine uses three curl variations to work the biceps, the brachialis and the forearms.
This post is for general information and is not medical advice. Check with your doctor before starting a new exercise routine.
The Exercises
No sets or reps are shown in the original video, so choose a weight you can control and a rep count that lets you keep good form.
1
Palms-up curl
Palms facing up. Targets the biceps.
2
Hammer curl
Thumbs up, palms facing each other. Targets the brachialis.
3
Reverse curl
Palms facing down. Targets the forearms.
Form Tips
- Keep your elbows close to your sides and avoid swinging the weight.
- Lower the dumbbells slowly instead of dropping them.
- Use a lighter weight for reverse curls, since the forearms tire quickly.
- Keep your wrists straight and your shoulders relaxed.
Gear That Helps
Adjustable dumbbells let you use a lighter weight for reverse curls and a heavier one for other grips.
Check the Core Home Fitness Adjustable Dumbbell Set on AmazonRelated Reading
- Best Adjustable Dumbbells for Small Spaces
- Best Resistance Bands for Home Workouts
- 10 Beginner Home Workouts With No Equipment
Not medical advice. Check with your doctor before starting a new exercise routine, and stop if something hurts.
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