Dumbbell Peacher Hammer Curl

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Biceps

Dumbbell

Dumbbell Peacher Hammer Curl is for lifters with a base already built, using independent dumbbell loading to deliver muscle you built on purpose.

How to do Dumbbell Peacher Hammer Curl

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 Peacher Hammer Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Peacher Hammer Curl Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell Peacher Hammer Curl

Easier progression

Ez Barbell Curl

Swap Dumbbell Peacher Hammer Curl For

Cable Hammer Curl (with Rope)

Smith Machine Bicep Curl

Kettlebell Double Alternating Hang Clean

Dumbbell Peacher Hammer Curl — Frequently Asked Questions

How do you do the Dumbbell Peacher Hammer Curl?

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 Peacher Hammer Curl work?

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

How many sets and reps of the Dumbbell Peacher Hammer Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Peacher Hammer Curl good for beginners?

Not usually. The Dumbbell Peacher Hammer Curl 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 Peacher Hammer Curl?

Try the Cable Hammer Curl (with Rope), Smith Machine Bicep Curl or the Kettlebell Double Alternating Hang Clean. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.