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Dumbbell Hammer Curls (with arm blaster)

Dumbbell Hammer Curls (with arm blaster)

Dumbbell hammer curls with an arm blaster are an effective and engaging upper body exercise that primarily targets the biceps brachii muscles. This exercise is a variation of the traditional dumbbell curls and is performed using an arm blaster, which helps to maintain proper form and isolate the biceps muscles. To perform dumbbell hammer curls with an arm blaster, you will need a pair of dumbbells and an arm blaster, which is a device worn around the upper arms to provide support. With the arm blaster securely in place, grip the dumbbells with a neutral grip (palms facing each other) and stand with your feet shoulder-width apart. Maintain a straight posture throughout the entire exercise. As you exhale, slowly curl the dumbbells towards your shoulders, ensuring that your elbows stay close to your sides and your wrists remain in a neutral position. Focus on contracting the biceps muscles throughout the movement and avoid using momentum or swinging your body. Pause for a moment at the top of the movement and squeeze your biceps before slowly lowering the dumbbells back to the starting position. Dumbbell hammer curls with an arm blaster provide numerous benefits. Firstly, the neutral grip helps to engage both the biceps and the brachialis muscles, which can enhance overall arm definition and strength. Additionally, the arm blaster helps to stabilize the upper arms, reducing strain on the shoulders and allowing for a more targeted biceps workout. Remember, always start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become stronger and more comfortable with the exercise. If you experience any discomfort or pain, it's important to stop and consult with a fitness professional or healthcare provider to ensure proper technique and avoid injury.


  • Start by selecting a pair of dumbbells appropriate for your fitness level.
  • Stand straight with your feet shoulder-width apart, and place the arm blaster around your upper arms.
  • Hold the dumbbells with a neutral grip (palms facing each other) at your sides.
  • Keep your upper arms stationary and exhale as you slowly curl the dumbbells upward.
  • Continue raising the dumbbells until your biceps are fully contracted and you cannot lift any higher.
  • Pause for a brief moment at the top of the movement and squeeze your biceps.
  • Inhale as you gradually lower the dumbbells back to the starting position, maintaining control.
  • Repeat the exercise for the desired number of repetitions, focusing on proper form and technique throughout.
  • Remember to engage your core muscles and keep your body still during the exercise.
  • Ensure that you maintain a slow and controlled motion to maximize muscle activation and minimize any swinging or jerking.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire exercise
  • Engage your core and keep your back straight to avoid any unnecessary strain
  • Start with lighter weights and gradually increase the resistance as you get stronger
  • Squeeze your biceps at the top of the movement to maximize muscle activation
  • Perform the exercise in a controlled manner, avoiding any swinging or jerking motions
  • Keep your wrists neutral and avoid excessive wrist flexion or extension
  • Consider using an arm blaster to isolate the biceps and prevent cheating
  • Ensure that your elbows remain stationary and close to your sides throughout the exercise
  • Remember to breathe properly, inhaling during the descent and exhaling during the ascent
  • Don't neglect your other arm exercises to maintain overall muscle balance


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