My tall fellas, this is the dumbbell hammer curl—a solution for building impressive arm for us long limbed men. 

In this article, I’ll dive into the advantages of dumbbell hammer curls specifically for tall guys, exploring their neutral grip, activation of the brachialis muscle, and their role in stabilizing taller frames. This exercise not only addresses challenges but also contributes to a well-rounded and aesthetically pleasing physique. 

Here is your step-by-step guide, customized for tall guys, ensuring optimal performance and results.

Table of Contents

Understanding The Hammer Curl

Before diving into the specifics for us tall folks, let’s quickly recap what makes the dumbbell hammer curl unique. Unlike traditional bicep curls, the hammer curl targets both the biceps brachii and the brachialis muscles. This dual engagement leads to overall arm development and can contribute to a more balanced and aesthetic physique.

how to do a dumbbell hammer curl for tall guys

Dumbbell Hammer Curl Advantages For Tall Guys

Taller individuals often face challenges with certain exercises due to their longer limbs. However, the hammer curl can be particularly advantageous for tall guys for several reasons:

Neutral grip

The hammer curl involves a neutral grip, meaning your palms face each other throughout the movement. This grip places less strain on the wrists and elbows, reducing the risk of discomfort or injury for those with longer arms.

Brachialis activation

Taller guys may find it challenging to target the brachialis muscle, which lies underneath the biceps. The hammer curl, with its neutral grip and emphasis on the brachialis, helps address this issue, contributing to more comprehensive arm development.

Stabilization for tall frames

Tall individuals often have longer leverages, making it harder to stabilize certain exercises. The hammer curl, being a bilateral movement, allows for better control and stability during the lift.

This stabilization also plays a positive role in building a strong core and back simultaneously through a safe movement.

Dumbbell Hammer Curl Disadvantages For Tall Guys

Picking up the dumbbell

Bending down to pick up the dumbbell can be potentially injury-inducing. If you can, set up the dumbbell on a rack or bench that is waist height.

Speed hurts

Take your time throughout the full range of motion. Doing this will help you focus more on keeping a tight core. When you speed up the lift and start ‘bouncing’ the dumbbell with momentum, you will expand that bounce to your entire upper body, putting unwanted strain on your back.

Tools You'll Need

  • Dumbbells
this is a photo of a dumbbell to do dumbbell hammer curls

How To Do A Dumbbell Hammer Curl For Tall Guys

Now, let’s walk through a step-by-step guide on how to perform dumbbell hammer curls tailored to tall individuals.

1. Dumbbell hammer curl set up

  • Stand with feet shoulder-width apart.
  • Hold a dumbbell in each hand, letting them hang by your sides with palms facing your body.

Tall tip: If you have lower back pain in this stance before making a curl, stagger your stance slightly. Move your front foot 2-3 inches forward so your right heel is in line with the base of the toes of your left foot.

this is a photo of tall Paul with a standard stance for dumbbell hammer curls
Standard stance
this is a photo of tall Paul standing with dumbbells hanging by his side with palms facing his body for a dumbbell hammer curl
this is a photo of tall Paul with a stagger stance for dumbbell hammer curls
Stagger stance

2. Proper posture

  • Maintain a straight posture with your shoulders back as if you were standing up against a wall.
  • Engage your core to stabilize your spine. To do this, think about sucking your belly button through your back.

3. Neutral grip

  • Keep your palms facing each other throughout the movement.
this is a photo of tall Paul with his hands in a neutral grip through the hammer curl

4. Elbow position

  • Start with your elbows close to your torso.
  • As you lift the dumbbells, ensure your elbows stay stationary.
  • Your elbow should not start swaying or end up pinched behind your back.
this is a photo of tall Paul with his elbows close to his torso for a hammer curl
this is a photo of tall Paul keeping his elbows stationary as he does a hammer curl lift front angle
this is a photo of tall Paul keeping his elbows stationary as he does a hammer curl lift side angle

5. Controlled movement

  • Lift the dumbbells by flexing at the elbows while keeping your upper arms stationary.
  • Focus on a slow and controlled movement, avoiding any swinging or jerking.

6. Full range of motion

  • Lift the dumbbells until your forearms are vertical.
  • Lower the weights back down in a controlled manner to a fully hanging re-set.
this is a photo of tall Paul in the starting position for a hammer curl
this is a photo of tall Paul in the finishing position for a hammer curl

7. Repetitions and sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the dumbbell hammer curls.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.