Standing Dumbbell Bicep Hammer Curls
How to Do 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 Biceps Exercises
Standing Dumbbell Bicep Hammer Curls Exercise Details
Muscles worked
Standing Dumbbell Bicep Hammer Curls targets biceps and also works forearms. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Barbell curls / standing biceps curls, battle rope reverse lunges and ez-bar preacher curls. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
