How to Do
How to Do Standing Dumbbell Hammer Curl
The Standing Dumbbell Hammer Curl exercise should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Standing Dumbbell Hammer Curl.
Beginning
Beginning Dumbbell Hammer Curl
1. Straighten your back and keep your body upright.
2. Your hands should be palms facing your torso.
3. While contracting your biceps, curl the weight forward.
4. Inhale and gradually return the weights to their starting position.
Movement
Dumbbell Hammer Curl Movement
1. Choose dumbbells that are slightly lighter than you would normally lift for a standard bicep curl. With a shoulder-width stance, grip the dumbbells and draw up your spine. Make sure that your head, shoulders, hips, and knees are in line. Your arms should be fully extended and hanging by your side. Your palms should face the sides of your thighs.
2. Pull your shoulders back and down, and bend your elbows to curl the dumbbells up to shoulder height. There should be no rotation of the forearm, and at the top of the movement, your palms should still be facing inward toward the chest. Make sure that your upper arms remain tight and next to the torso throughout the exercise.
3. Lower the dumbbells by straightening the elbows and return them to your sides. Continue the exercise until you've completed all your repetitions.
4. Make sure that your body remains aligned during the exercise, and that you don't arch your back or swing, or throw the weight up.
Benefits
Dumbbell Hammer Curl Benefits
You can perform this exercise at home or in the gym.
This variation of the traditional biceps curl exercise strengthens the biceps muscles i.e. the front of the upper arms. The different grip will provide a different stimulus to the muscle, and brings the forearms further into play.
Exercise Aliases
How to Do Standing Dumbbell Curls, Hammer Curls, Alternate Hammer Curl.
