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

Original Exercise: 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.

Ranked Dumbbell Hammer Curls (With Arm Blaster) Alternatives

Best Match

1. Olympic Barbell Hammer Curl

99.9% Match

Biceps Barbell Intermediate Isolation

How to perform this exercise

1. Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
2. Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
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 barbell is at shoulder level.
5. Hold the contracted position for a brief pause as you squeeze your biceps.

2. Hammer Curls

98.4% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
5. Repeat for the recommended amount of repetitions.

3. 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.

4. 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.

5. 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.

6. 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.

7. Standing Dumbbell Reverse Curl

96% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
2. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.

8. Standing Inner-Biceps Curl

96% Match

Biceps Dumbbell Beginner Isolation

How to perform this exercise

1. Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
3. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
4. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
5. Hold the contracted position for a second as you squeeze the biceps.

9. 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.

10. 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.

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

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