SHIFT Fit
Dumbbell hammer curl
Dumbbell hammer curl: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand holding weights with palms inward.
- Curl weights keeping neutral grip. Avoid rocking the torso. Lower the weights to your sides with your palms still facing inwards.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Avoid rocking the torso. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | dumbbells |
| beginner | 2 sets × 8 reps; 75s rest between sets. | dumbbells |
| beginner | 3 sets × 8 reps; 90s rest between sets. | dumbbells |
| beginner | 2 sets × 12 reps; 90s rest between sets. | dumbbells |
| beginner | 2 sets × 6 reps; 90s rest between sets. | dumbbells |
| beginner | 1 set × 8 reps. | dumbbells |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Swinging the trunk; moving the elbows forwards; bending the wrists to finish the curl. Exercise check: Avoid rocking the torso.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.