Dumbbell Hammer Curl V. 2

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Biceps

Dumbbell

What Dumbbell Hammer Curl V. 2 really gives you is strength you can feel outside the gym, driven by independent dumbbell loading.

How to do Dumbbell Hammer Curl V. 2

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

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Dumbbell Hammer Curl V. 2 Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Hammer Curl V. 2 Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Dumbbell Hammer Curl V. 2

Easier progression

Ez Barbell Reverse Grip Preacher Curl

Swap Dumbbell Hammer Curl V. 2 For

Cable One Arm Preacher Curl

Kettlebell Bottoms Up Clean From The Hang Position

Ez Barbell Seated Curls

Dumbbell Hammer Curl V. 2 — Frequently Asked Questions

How do you do the Dumbbell Hammer Curl V. 2?

Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Hammer Curl V. 2 work?

The Dumbbell Hammer Curl V. 2 primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Hammer Curl V. 2 should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Hammer Curl V. 2 good for beginners?

Not usually. The Dumbbell Hammer Curl V. 2 is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Hammer Curl V. 2?

Try the Cable One Arm Preacher Curl, Kettlebell Bottoms Up Clean From The Hang Position or the Ez Barbell Seated Curls. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.