How to Do
How to Do Standing Dumbbell Single Arm Hammer Curl
The Standing Dumbbell Single Arm Hammer Curl 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 Single Arm Hammer Curl.
Beginning
Beginning Single Arm Hammer Curl Single Arm Hammer Curl
1. Choose a dumbbell that is slightly lighter than you would normally lift for a standard bicep curl. With a shoulder-width stance, grip the dumbbell 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.
Movement
Single Arm Hammer Curl Movement
1. Pull your shoulders back and down, and bend your elbow to curl the dumbbell up to shoulder height. There should be no rotation of the forearm, and at the top of the movement, your palm should still be facing inward toward the chest. Make sure that your upper arms remain tight and next to the torso throughout the exercise.
2. Lower the dumbbell by straightening the elbow and return it to your side.
3. Continue the exercise until you've completed all your repetitions on one side.
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
Single Arm 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 in 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 Single Arm Hammer Curls, One Arm Dumbbell Curl, One Arm Hammer Curl, Biceps Curl.
