10 Best Dumbbell Hammer Curls (with Arm Blaster) Alternatives for Home

If you can’t perform dumbbell hammer curls with an arm blaster, use movements that preserve a neutral grip and limit elbow travel. Try rope hammer cable curls, kettlebell hammer curls, neutral-grip incline curls, cross-body hammer curls, or single-arm preacher hammer curls. Cue: keep your wrist neutral and elbows pinned to your sides to emphasize the brachialis and brachioradialis.

Original Exercise: Dumbbell Hammer Curls (with Arm Blaster)

Dumbbell Hammer Curls (with Arm Blaster)
Primary Muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Forearms
How to Perform Dumbbell Hammer Curls (with Arm Blaster)
  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. 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.

Best Dumbbell Hammer Curls (with Arm Blaster) Alternatives

Best Match
Dumbbell Biceps Curl Reverse

1. Dumbbell Biceps Curl Reverse

96% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
Ez-barbell Standing Wide Grip Biceps Curl

2. Ez-barbell Standing Wide Grip Biceps Curl

96% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Curl the barbell up towards your shoulders by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Biceps Curl (with Arm Blaster)

3. Dumbbell Biceps Curl (with Arm Blaster)

96% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing forward.
  2. Keep your elbows close to your torso and your upper arms stationary.
  3. Exhale and curl the weights while contracting your biceps.
  4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Dumbbell Revers Grip Biceps Curl

4. Dumbbell Revers Grip Biceps Curl

96% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
Barbell Biceps Curl (with Arm Blaster)

5. Barbell Biceps Curl (with Arm Blaster)

96% Match
Biceps Barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
  2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Ez Barbell Curl

6. Ez Barbell Curl

96% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Biceps Curl

7. Dumbbell Biceps Curl

96% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
Ez Barbell Close-grip Curl

8. Ez Barbell Close-grip Curl

96% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Curl the barbell up towards your shoulders, contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Ez-bar Biceps Curl (with Arm Blaster)

9. Ez-bar Biceps Curl (with Arm Blaster)

96% Match
Biceps Ez-barbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
  2. Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
  3. Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
Dumbbell High Curl

10. Dumbbell High Curl

95.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing forward.
  2. Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
  3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  4. Repeat for the desired number of repetitions.

Why You Might Need a Dumbbell Hammer Curls (with Arm Blaster) Alternative

You may substitute hammer curls with an arm blaster due to limited equipment, elbow or shoulder pain, or to add variety to your arm training. Neutral-grip alternatives still load the brachialis and brachioradialis while reducing shoulder rotation that aggravates some injuries. For technique, straighten your scapula, maintain a fixed elbow position, and avoid swinging to keep peak tension on the elbow flexors and limit compensation from the anterior deltoid.

How to Choose the Right Substitute

Select a substitute based on available equipment, joint tolerance, and the muscle bias you want. Use cables or band variations to maintain constant tension; use unilateral dumbbells or kettlebells to correct imbalances. If your elbow is sensitive, pick seated or preacher versions that stabilize the upper arm. Technique cue: choose a neutral grip and perform a controlled 2-0-2 tempo while keeping the elbow stacked under the shoulder to maximize brachialis activation.

Frequently Asked Questions

What muscles does Dumbbell Hammer Curls (with Arm Blaster) work?

Hammer curls primarily target the brachialis and brachioradialis with secondary activation of the biceps brachii long head. The arm blaster fixes the elbow, increasing isolation and reducing torso momentum.

What is the best bodyweight alternative to Dumbbell Hammer Curls (with Arm Blaster)?

A close bodyweight option is towel curl holds: wrap a towel around a sturdy post, grip it with a neutral hand position, and perform slow curling pulls. Cue: keep your wrist neutral, elbows tight to the torso, and emphasize slow eccentric control to load the brachialis and forearm flexors.

Can I build muscle without doing Dumbbell Hammer Curls (with Arm Blaster)?

Yes. You can stimulate the same elbow flexors with many grips and tools—cables, bands, kettlebells, and unilateral dumbbell work all work. Focus on progressive overload, strict elbow position, and full range of motion to drive hypertrophy.

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