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Upper Arms · Dumbbell
Dumbbell Hammer Strict Curl
Dumbbell Hammer Strict Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Hammer Strict Curl
- Stand with your back fully supported against a wall, feet shoulder-width apart, and hold a dumbbell in each hand using a hammer grip (palms facing each other).
- Keep your arms extended straight down by your sides, with your upper arms and elbows pressed against the wall.
- Engage your core and curl both dumbbells simultaneously towards your shoulders by bending your elbows, focusing on engaging your biceps. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height.
- Lower the dumbbells back to the starting position with control, fully extending your arms down by your sides. Repeat for the desired number of repetitions.
Form tips
- Keep your upper arms and elbows pressed against the wall to isolate your biceps.
- Avoid using momentum; perform the movement in a slow and controlled manner.
- Ensure your back remains flat against the wall for stability.
Dumbbell Hammer Strict Curl alternatives
More biceps exercises
Dumbbell Hammer Strict Curl FAQ
What muscles does Dumbbell Hammer Strict Curl work?
Dumbbell Hammer Strict Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Hammer Strict Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Hammer Strict Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Hammer Strict Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Hammer Strict Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Hammer Strict Curl?
Other exercises for the biceps include Band Incline Hammer Curl, Hammer Curl Resistance Band Simultaneous, Band Prone Incline Hammer Curl and Alternating Biceps Hammer Curl Resistance Band.
For developers
Use Dumbbell Hammer Strict Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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