Standing Dumbbell Bicep Hammer Curls
- Stand straight holing a dumbbell in each hand with a neutral grip.
- Keep your arms fully extended with your palms facing in to your sides.
- Keep your elbows tucked in to your sides. This is the start position.
- Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
- Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold for a count of one and squeeze your biceps.
- Return to the start position in a smooth movement, inhaling as you do so.
- Repeat.
There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.
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Related exercises to discover
Standing dumbbell bicep hammer curls is a gym work out exercise that targets biceps and also involves forearms. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Standing water bottle bicep curls, seated dumbbell bicep curls and overhead cable curl / crucifix curls are related exercise that target the same muscle groups as standing dumbbell bicep hammer curls. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
