Dumbbell · BICEPS

Dumbbell Hammer Curl — Muscles Worked & RPE Load Guide

FR: Curl haltère prise marteau · 2 kg per hand jumps + scapular freedom

Dumbbell Hammer Curl targets Biceps Brachii & Brachialis, Forearms & Grip as primary movers (1.0× set credit). Extended end-range stretch with neutral wrist path.

Primary Movers (1.0×)
Biceps Brachii & Brachialis, Forearms & Grip
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Dumbbell
External / Standard Load
CSV Import Aliases
6
Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group Mechanical Role Effort Share Weekly Optimal Band (MEV–MAV) Frequency & Research
Biceps Brachii & Brachialis Primary (1.0× set) 65% 8–20 sets/wk (MRV 26) 2–6x / week · Evidence
Forearms & Grip Primary (1.0× set) 35% 4–16 sets/wk (MRV 20) 2–6x / week · Evidence

Dumbbell Hammer Curl Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Dumbbell Hammer Curl using a worked 18.0 kg reference 1RM (per hand) rounded to 2 kg dumbbell increments. Mechanics: Independent unilateral stabilization; resistance curve: Extended end-range stretch with neutral wrist path.

Reps RPE 9.5 RPE 9 RPE 8.5 RPE 8 RPE 7
3 reps 0 kg (89%)0 kg (78%)0 kg (78%)0 kg (78%)0 kg (78%)
5 reps 0 kg (78%)0 kg (78%)0 kg (78%)0 kg (78%)0 kg (78%)
8 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)
10 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)
12 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (56%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Dumbbell Hammer Curl volume and e1RM records on zero-login Wrapped CSV upload.

Curl haltère prise marteau Dumbbell Hammer Curl curl haltère prise marteau curl marteau curl marteau halteres hammer curl hammer curls rope hammer curl

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Cable Hammer Curl (100% overlap) Compare Swap: Dumbbell Hammer Curl vs Cable Hammer Curl → Cross body hammer curl (100% overlap) Compare Swap: Dumbbell Hammer Curl vs Cross body hammer curl → Band biceps curl (85% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper Author & Journal External Reference
Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Pedrosa (2023) · Sports (Basel, Switzerland) PubMed 36828324 ↗
Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. Mannarino (2021) · Journal of strength and conditioning research PubMed 31268995 ↗
Less time, same gains: Comparison of superset vs. traditional set training on muscular adaptations Burke (2025) · doi.org DOI ↗

Compute Your Exact Dumbbell Hammer Curl 1RM & Weekly Muscle Volume

Plug a single set into our Wathan RPE calculator or import your Strong/Hevy CSV history to see if Biceps Brachii & Brachialis, Forearms & Grip sets fall between MEV and MRV.

Wathan 1RM & Plate Calculator → Audit Weekly Muscle Volume Upload Strong / Hevy CSV