Dumbbell Hammer Curls (With Arm Blaster)

Setup

1. 01Hang the arm blaster around the neck with the plate resting on the upper abdomen.
2. 02Press the backs of the upper arms into the curved edges of the blaster.
3. 03Hold a dumbbell in each hand with palms facing in.
4. 04Stand tall with the trunk braced and shoulders down.

Execution

1. 01Curl both dumbbells up with the palms facing each other.
2. 02Keep the upper arms glued to the blaster for the whole arc.
3. 03Squeeze at the top with the thumbs near the shoulders.
4. 04Lower slowly to full elbow extension.

Checkpoints

• -The triceps never lose contact with the blaster edges.
• -The grip stays neutral; no rotation at any point.
• -The torso stays upright without leaning into the strap.
• -Every rep hits full extension at the bottom.

Common mistakes

• -Letting the elbows slip off the blaster near the top.
• -Leaning back to shorten the hardest part of the arc.
• -Loading like a free hammer curl and losing the strict path.
• -Shrugging the shoulders up into the neck strap.