Dumbbell Peacher Hammer Curl

Dumbbell Peacher Hammer Curl

The Dumbbell Peacher Hammer Curl is a fantastic exercise that primarily targets the biceps brachii muscle, with additional engagement of the brachialis and brachioradialis muscles. This exercise is an excellent way to build and sculpt the arms, adding both size and definition to your biceps. To perform the Dumbbell Peacher Hammer Curl, you'll need a pair of dumbbells and an incline bench. Begin by sitting on the bench with your back firmly supported and your feet planted firmly on the ground. Hold the dumbbells in each hand with a neutral grip (palms facing inwards) and let your arms hang down by your sides. As you exhale, keep your upper arms stationary, and slowly curl the dumbbells by contracting your biceps. Continue curling the weights until your biceps are fully contracted and the dumbbells are as close to your shoulders as possible. Hold the contracted position for a brief pause while squeezing your biceps. Inhale and gradually lower the dumbbells back to the starting position, maintaining control over the movement. Repeat for the desired number of repetitions, ensuring proper form throughout the exercise. The Dumbbell Peacher Hammer Curl is a versatile exercise that can be performed at the gym or in the comfort of your own home. It is great for individuals of all fitness levels, from beginners to advanced lifters. Incorporating this exercise into your arm workout routine will help you develop stronger and more defined biceps, enhancing both your physical appearance and functional strength.


  • Stand up with a dumbbell in each hand, palms facing your torso.
  • Keep your upper arms close to your torso and perpendicular to the floor.
  • Your elbows should be stationary and only the forearms should move.
  • While holding the upper arm stationary, curl the weights forward while contracting the 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.
  • Slowly begin to bring the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the biceps effectively.
  • Increase the weight gradually to challenge your muscles and promote strength gains.
  • Engage your core and stabilize your body during the movement by keeping your back straight and abs tight.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and prevent injury.
  • Include variations of the dumbbell hammer curl such as alternating arms or using a preacher bench for added challenge.
  • Incorporate other bicep exercises into your workout routine to ensure overall muscle development.
  • Ensure proper nutrition by consuming enough protein to support muscle growth and repair.
  • Stay hydrated before, during, and after your workout to optimize performance and recovery.
  • Allow your muscles to recover between workouts by giving them adequate rest and sleep.
  • Listen to your body and avoid pushing through pain or discomfort.


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