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What is the Dumbbell Concentration Curls Hammer?
The Dumbbell Concentration Curls Hammer is an excellent exercise for isolating the biceps brachii. This is a variation of the classic preacher curl, favored for its focus on bicep strength and definition, especially the brachialis part. Recommended for all fitness levels, this exercise will enhance both the aesthetic and strength aspects of your arms.
How to properly perform the Dumbbell Concentration Curls Hammer
- Sit on a bench with your legs spread apart and your feet flat on the floor.
- Hold a dumbbell in your right hand, with your arm fully extended and resting against the inside of your right thigh.
- Keeping your upper arm stationary, curl the dumbbell up towards your shoulder while exhaling.
- Pause for a moment at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.
Targeted muscles and equipment
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Straight Bar Cable Curl
The cable keeps the biceps loaded at the bottom where a barbell offers nothing. Learn the grip, the elbow position and the lean that cheats the rep.
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Arm Blaster Curl (Hammer Grip)
The arm blaster curl pins your elbows so the biceps and brachialis do every rep. Neutral grip, strict tempo and the full six-step technique inside.
Single Arm Cable Curl
The cable keeps tension on the biceps where a dumbbell lets it fall away. Learn the stance, the elbow position and how to use the bottom of the range.