Description
A variation of the classic bicep curl, the Dumbbell Peacher Hammer Curl is performed with a neutral grip, targeting the brachialis and brachioradialis muscles.
How to Do Dumbbell Peacher Hammer Curl
- 1Setup
Stand tall with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
- 2Setup
Pin your elbows firmly against your sides, ensuring they remain stationary throughout the entire movement.
- 3
Exhale as you curl both dumbbells upwards, keeping your palms facing each other, until your forearms are perpendicular to the floor or just below shoulder height.
- 4
Squeeze your forearms and biceps at the top of the movement, focusing on the contraction in your brachioradialis.
- 5
Inhale slowly as you lower the dumbbells back to the starting position with control, fully extending your arms without locking your elbows.
Tips
- Maintain a strict form by keeping your elbows glued to your sides to maximize tension on the target muscles and prevent shoulder involvement.
- Control both the concentric (lifting) and eccentric (lowering) phases of the curl to enhance muscle activation and stimulate growth.
- Avoid swinging the dumbbells or using momentum; if you find yourself doing so, reduce the weight to ensure proper muscle engagement.
- Focus on squeezing your forearms at the top of the movement to truly emphasize the brachioradialis and brachialis muscles.
Common Mistakes
- ×Using momentum to lift the weight indicates the dumbbells are too heavy; reduce the weight and focus on a slow, controlled curl.
- ×Allowing elbows to move forward or out reduces the isolation on the brachioradialis; keep them pinned tightly to your sides throughout the exercise.
- ×Not achieving a full range of motion limits muscle engagement; ensure you fully extend your arms at the bottom and curl high enough for peak contraction.
Variations
Dumbbell Reverse Preacher Curl
Strengthen your forearms and brachioradialis with the Dumbbell Reverse Preacher Curl. This isolation exercise builds grip strength and arm definition.
Dumbbell One Arm Reverse Preacher Curl
Target your brachioradialis and forearms with the dumbbell one-arm reverse preacher curl. Build stronger, more defined lower arm muscles effectively.
Dumbbell Hammer Curls (with arm blaster)
Perform Dumbbell Hammer Curls with an arm blaster to effectively isolate and strengthen your brachioradialis and biceps.
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Related Exercises
Dumbbell Standing One Arm Reverse Curl
Strengthen your forearms and brachioradialis with the Dumbbell Standing One Arm Reverse Curl.
Dumbbell Seated Reverse Grip Biceps Curl
Target your brachioradialis with the Dumbbell Seated Reverse Grip Biceps Curl. Build forearm strength and definition with controlled movements.
Dumbbell Seated Revers grip Concentration Curl
Target your brachioradialis and build forearm strength with the Dumbbell Seated Reverse Grip Concentration Curl.
Dumbbell Lying Supine Curl
Perform dumbbell lying supine curls to build forearm and bicep strength. Lie on a bench, curl dumbbells towards your shoulders for effective muscle growth.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
Track Dumbbell Peacher Hammer Curl in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free