Arm Blaster Dumbbell Hammer Curl
In SetGrip: Dumbbell Hammer Curl (Arm Blaster)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Hammer curls tempt you to go heavy because the neutral grip feels strong, and heavy is exactly when elbows start drifting forward. Fixing your upper arms against the arm blaster's plate removes that slack, so the brachialis gets hit hard with lighter dumbbells than you would swing through a standing hammer curl.
How to do the Arm Blaster Dumbbell 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, 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Arm Blaster Dumbbell Hammer Curl work?
The Arm Blaster Dumbbell Hammer Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Arm Blaster Dumbbell Hammer Curl good for beginners?
Yes. The Arm Blaster Dumbbell Hammer Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Arm Blaster Dumbbell Hammer Curl?
If you cannot do the Arm Blaster Dumbbell Hammer Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Arm Blaster Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Arm Blaster Dumbbell Hammer Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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