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.
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Related exercises to discover
Barbell Drag Bicep Curls
Machine Bicep Preacher / Concentration Curls
Stability / Swiss / Exercises Ball Dumbbell Preacher Curls
Standing dumbbell bicep hammer curls is a gym exercise that targets biceps and also works forearms. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Barbell drag bicep curls, machine bicep preacher / concentration curls and stability / swiss / exercises ball dumbbell preacher curls. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
