DB Hammer Curls
How-To Guide & Brutal Variations
The biceps thickness king. Neutral grip saves elbows and hits brachialis hard.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| DB Hammer Curls | 3 | 10–12 | Band Curls | Slow Negatives | 21s or Drag Curls |
DB Hammer Curls – Primary Instructions
- 0) Palms facing in, elbows pinned to sides.
- 1) Curl DBs up, thumbs stay up.
- 2) Squeeze biceps hard at top.
- 3) Lower slowly — 3-sec eccentric.
If too hard right now: Use lighter weight or bands.
Spartan Mode: 21s (7 bottom, 7 top, 7 full) or drag curls up the body.
Pro Tip: Keep elbows slightly forward — hits brachialis harder → Hex Dumbbells
[Shop Recommended Gear →]Get All 6 Printable Workout Sheets + Tracker – $17 →