How to do Dumbbell Popeye Hammer Curls

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: biceps


Stand with feet at hip width and dumbbells by your sides. Curl the right arm dumbbell to your right shoulder, rotating the dumbbell inwards around your belly button. Keep your right elbow tucked at your side. Keep your back still as you move your arms. Then alternate arms for the duration of the exercise.

How to make Dumbbell Popeye Hammer Curls easier

Try our dumbbell hammer curl exercise for a slightly easier version of a bicep curl.

How to make Dumbbell Popeye Hammer Curls more challenging

Progress this exercise with heavier dumbbells, or by doing more reps per set or your reps at a slower pace.

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