Dumbbell Hammer Curls (With Arm Blaster)

Execution Guide

1
Stand up straight with a dumbbell in each hand, palms facing your torso.
2
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
3
This will be your starting position.
4

Muscle Map

Primary

Secondary

Inactive

TargetUpper Body

EquipmentDumbbell

MET3.5

Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps.

5

Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

6

Hold the contracted position for a brief pause as you squeeze your biceps.

7

Then, inhale and slowly begin to lower the dumbbells back to the starting position.

8

Repeat for the recommended amount of repetitions.

Activation

Biceps

Primary

ForearmsSecondary

Training Guide

Sets

3–5

Reps

8–12

Rest

60s