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Dumbbell Hammer Curls Superset with Triceps Kickbacks

This superset helps to develop and strengthen the front (biceps) and back (triceps) of the upper arm. This is a great superset for developing the biceps and triceps and one of my personal favorites. I love doing hammer curls but when done in combination with the triceps kickback it pumps the muscle up with blood giving my arms an absolutely awesome feeling! I always superset these two muscle groups because of how I really boosts my arm development. I strongly suggest that if you are looking to develop your upper arms (biceps and triceps) try doing supersets. It will make all the difference in the world for your upper arm development.

For the dumbbell hammer curl and triceps kickback superset, you may need to use two sets of different dumbbells. The reason is that your upper arms are going to be a little stronger than your triceps (in the triceps kickback position) so you may need to use slightly lighter set of dumbbells for the triceps kickback exercise. If you don't know what a superset is see this page here - what is a superset?

Superset Exercise #1 - Dumbbell Hammer Curls

Position for the hammer curl exercise

Grab two pairs of dumbbells off the floor. Stand up straight, retract your shoulders and puff out your chest. Keep your back straight, head level and eyes forward. Pick a spot on the wall in front of your and stare at it for the duration of the hammer curl exercise. Turn the dumbbells so that the palms of your hands are facing each other (the tops of the dumbbells should be pointing upwards).

Execution of the hammer curl exercise

Keeping your upper arms stationary and at your sides, curl the weight up until they are just above chest level. Once you feel a contraction in your upper arms, pause slightly and allow your arms to descend back to the starting position. Repeat as needed. Once completed, bend at the knees and lie the dumbbells back on the floor.

Once you’ve completed the prescribed repetitions for the hammer curl exercise, immediately move onto the triceps kickback exercise.

Superset Exercise #2 - Dumbbell Triceps Kickbacks

Position for the triceps kickback exercise

You may have to use lighter dumbbells for this exercise than you did for the dumbbell hammer curl. Grab the dumbbells in each hand. Stand straight up with your shoulders retracted and chest puffed out (like you did for the start of the dumbbell hammer curl). Bend at the waist until your upper body is almost parallel to the ground. Make sure your back is straight and your eyes looking forward (not at the ground!). To help with your balance, try moving one leg forward to support your weight.

Position your arms so that they are just above parallel with your back. Bend your arms so that they are at a 90 degree angle.

Execution of the triceps kickback exercise

Using your triceps, extend your arms upwards until they are fully contracted. Pause slightly at the top part of the movement and squeeze the backs of your arms (triceps). Slowly lower your arms back to the start position and repeat for the prescribed amount of repetitions.


Dumbbell hammer curls: Breathe in as you curl upwards and breathe out as you lower the weight back to the start position
Triceps kickbacks: Breathe in as you extend your arms upwards and breathe out as you lower your arms back to the starting position.

Important points for the ankle grab and dead bug superset.

·         This is a superset exercise so no resting once your completed the first exercise (dumbbell hammer curls) – immediately perform the second superset (triceps kickbacks).

·         Don’t be tempted to look down as you perform each exercise (especially the triceps kickbacks)! This will throw off your body mechanics.

·         It’s very important that you retract your shoulder blades for each exercise. Do not allow your back to round while doing the dumbbell hammer curls. Keep your shoulders back and down while keeping your upper arms stationary.

Video  for the dumbbell hammer curl superset triceps kickback exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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