Some of the most common mistakes made while performing
a dumbbell hammer curl include performing the movement too fast, using too much weight, too much upper body involvement and moving weight past tension point.
2B) Superset with
Dumbbell hammer curls standing on one leg (3 sets of 10 reps, light weight)-- again, for stability.
Not exact matches
For his biceps and triceps, he starts by doing 4 sets of 12 reps of preacher
curls, then the same amount of
dumbbell bicep
curls,
hammer curls, barbell
curls, triceps pushdowns (with a rope attachment), triceps overhead extensions (also with a rope) and a single set of triceps dips until he reaches muscle failure.
Chin ups — 3 sets to failure Bent rows / Deadlifts (alternate each week)-- 2 - 3 warm up sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ
curls — 2 sets,8 - 10 reps
Hammer dumbbell curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
Dumbbell incline bench press 2 x 10 - 15 Barbell Squats 2 x 10 - 15 Hyperextension 2 x 10 - 15
Dumbbell side raises 2 x 10 - 15
Dumbbell «
Hammer»
curls 2 x 10 - 15 Nnarrow grip bench press 2 x 10 - 15 Pulldowns 2 x 10 - 15 Circuit workout 3 — Friday
Hammer machine bench press 1 x 15 - 20 Smith machine squats 1 x 15 - 20 Hyperextension 1 x 15 - 20 Pull downs 1 x 15 - 20 Biceps
Dumbbell Curls 1 x 15 - 20 «Skull crushers» 1 x 15 - 20
Dumbbell Shoulder press 1 x 15 - 20
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your chest Rows 2 x 4 - 8reps (do variations of barbel and
dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip
curls 2 x 8 - 12 reps
Hammer curls 2 x 8 - 12reps
Day 3 Shoulder press — 2 sets
Hammer shoulder press — 2 sets Upright row — 2 sets
Hammer curl — 2 sets Barbell
curl — 2 sets Preacher
curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets
Dumbbell overhead extension — 2 sets
• Standing
dumbbell curls: 4 sets 12,10,8,8 • Standing cable rope pull downs: 5 sets 15,12,10,10,8 • Standing
hammer curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm
curls: 4 sets 10,10,8,8 • Dips on bench: 4 sets of at least 20 reps 20,20,20,20 • Seated concentration
curls or seated machine
curls: 3 sets - failure • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill
Brandan: Standing
dumbbell curl, triceps rope pushdown, leg extensions, incline
hammer press, weighted ab crunch on machine / hanging leg raises, pullups
1)
Dumbbell curls against the wall (starting with palms facing down) 8 - 10 reps 2) Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall (starting with palms facing down) 8 - 10 reps 2)
Hammer curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
curls against the wall 8 - 10 reps 3) Triceps Kickbacks with a reverse grip 8 - 10 reps 4) Triceps Kickbacks with a twist 8 - 10 reps 5) Triceps Kickbacks with a neutral grip 6 - 10 reps 6) Incline
Curls 8 - 10 reps (Do regular curls against the wall if you don't have an adjustable b
Curls 8 - 10 reps (Do regular
curls against the wall if you don't have an adjustable b
curls against the wall if you don't have an adjustable bench)
Hammer curls are a great addition to any bicep workout, and they can be done with
dumbbells or cables.
Perform a
hammer curl with both
dumbbells before twisting your wrists out, keeping a firm grip on the
dumbbells into a shoulder press.
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline
hammer curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
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curls, cardio, chest, chest flyes, chest flys, chest press, complex carbohydrates,
curl machine,
curls,
dumbbell burls, dumbells, EZ bar, EZ cable
curls, Fight Club, Fight Club diet, Fight club workout, Fight Club workout routine, forward raises, green vegtables,
hammer curls, high protein meals, incline chest press, lat pulldowns, lateral raises, leafy vegetables, low carb meals, Mickey O'Neil, nautilus, pec deck machine, pulldowns, pullups, pushups, seated row, shoulders, Snatch, Snatch diet, Snatch workout, Snatch workout routine, sword workout, T - bar, T - bar row, Thelma & Louise, Thelma & Louise diet, Thelma & Louise workout, Thelma & Louise workout routine, treadmill, tricep pushdowns, triceps, Troy, Troy diet, Troy workout, Troy workout routine, Tyler Durden, Tyler Durden diet, Tyler Durden workout, Tyler Durden workout routine, whole foods
If you are using
dumbbells, start with
hammer grip on the bottom and rotate as you
curl.
Upper Body Workout standard crunch 4 set rep 25 Oblique crunch 2 each side set rep 25
hammer curl 2 set rep 25
dumbbell press set 2 rep 25 15 push ups standing...
Weighted Chins: 2 sets x 8 — 10 reps x 1 Drop Set Bodyweight Weighted Dips: 3 sets x 8 — 10 Reps x 1 Drop Set Bodyweight Preacher
Curl: 2 sets x 8 — 10 reps
Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps
Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Failure
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10
hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
Giant - set:
Dumbbell Curls 3 sets of 10 - 15 reps (no rest) Triceps Dips (on parallel bars) 3 sets of 10 - 15 reps (no rest)
Hammer Curls 3 sets of 10 - 15 reps (no rest) Seated One Arm Overhead Triceps Extensions 3 sets of 10 - 15 reps (90 sec rest)
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm)
hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: