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All exercises

Dumbbell hammer curls (with arm blaster)

Beginner

Dumbbell hammer curls (with arm blaster) is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. 2Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
  3. 3This will be your starting position.
  4. 4Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps.
  5. 5Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. 6Hold the contracted position for a brief pause as you squeeze your biceps.
  7. 7Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  8. 8Repeat for the recommended amount of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell biceps curl (with arm blaster)Barbell
  • Ez barbell seated curlsEZ bar
  • Cable one arm curlCable
  • Dumbbell one arm seated hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell hammer curls (with arm blaster)

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