Dumbbell Hammer Curls (with Arm Blaster)

Also known as: dumbbell hammer curl with arm blaster

Advanced

Biceps

Dumbbell

The point of Dumbbell Hammer Curls (with Arm Blaster) is strength you can feel outside the gym; independent dumbbell loading is how it gets there.

How to do Dumbbell Hammer Curls (with Arm Blaster)

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, while holding your upper arm 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 Curls (with Arm Blaster) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Hammer Curls (with Arm Blaster) Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

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 Curls (with Arm Blaster)

Easier progression

Cable Drag Curl

Swap Dumbbell Hammer Curls (with Arm Blaster) For

Lever Hammer Grip Preacher Curl

Barbell Biceps Curl (with Arm Blaster)

Ez Barbell Reverse Grip Curl

Dumbbell Hammer Curls (with Arm Blaster) — Frequently Asked Questions

How do you do the Dumbbell Hammer Curls (with Arm Blaster)?

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 Curls (with Arm Blaster) work?

The Dumbbell Hammer Curls (with Arm Blaster) 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 Curls (with Arm Blaster) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Hammer Curls (with Arm Blaster) good for beginners?

Not usually. The Dumbbell Hammer Curls (with Arm Blaster) 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 Curls (with Arm Blaster)?

Try the Lever Hammer Grip Preacher Curl, Barbell Biceps Curl (with Arm Blaster) or the Ez Barbell Reverse Grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Hammer Curls (with Arm Blaster) the same as the dumbbell hammer curl with arm blaster?

Yes. The Dumbbell Hammer Curls (with Arm Blaster) is also commonly called the dumbbell hammer curl with arm blaster. Different gyms and training programs label it differently, but "dumbbell hammer curl with arm blaster" refer to this same movement.