Dumbbell Scott Hammer Curl

Exercise / Biceps, Forearm

Dumbbell Scott Hammer Curl

The dumbbell scott hammer curl is a variation of the traditional dumbbell curl exercise that targets the biceps brachii, brachialis, and brachioradialis muscles. This variation of the exercise can help to correct muscular imbalances between the left and right arms and may also provide additional core engagement as you work to stabilize your body.

To perform the Scott Hammer curl, you’ll need a dumbbell and a preacher bench. The preacher bench provides support for the back of the arms, allowing for strict isolation of the biceps and reducing the involvement of other muscle groups, such as the shoulders and back.

How to do:

Dumbbell Scott Hammer Curl


  • The exercise is performed by standing behind the preacher bench and placing the back of your arms on the bench pad. Holding the dumbbells with a neutral grip, palms facing each other, you will curl the weights up towards your shoulders while keeping your upper arms stationary.
  • Squeeze your biceps at the top of the movement and then slowly lower the dumbbells back down to the starting position.
  • Repeat for the desired number of reps and sets.

Dumbbell Scott Hammer Curl Benefits

  • The neutral grip used in the dumbbell scott hammer curl places greater emphasis on the brachialis muscle, which is located underneath the biceps and helps to give the arm a thicker, more defined look. Additionally, the use of dumbbells allows for a greater range of motion than barbells or machines, which can help to increase muscle activation and promote hypertrophy.
  • Incorporating the dumbbell scott hammer curl into your workout routine can help to add variety to your bicep training and improve overall arm strength and definition. However, as with any exercise, it’s important to use proper form and start with a weight that allows you to maintain control throughout the movement. Gradually increase the weight and number of reps over time as your strength improves.

Dumbbell Scott Hammer Curl – Muscles Worked

Target - Brachioradialis
Synergists - Brachialis
Synergists - Biceps Brachii
Stabilizers - Flexor Carpi Radialis
Stabilizers - Extensor Carpi Radialis
biceps anatomy