How to Do
How to Do Standing Dumbbell Single Leg Hammer Curl
The standing dumbbell single leg hammer curl should begin with 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 leg hammer curl.
Beginning
Beginning Single Arm Hammer Curl
1. Hold a dumbbell in each hand and stand up straight.
2. Maintain a close grip with your elbows and palms facing your torso.
Movement
Single Arm Hammer Curl Movement
1. Curl your right arm forward while squeezing your biceps until your forearm is vertical.
2. Make sure your upper arm does not move. Control the movement with your forearm. Maintain a stationary elbow.
3. Hold for 1-2 seconds before gradually lowering the weight back to the starting position.
4. Reverse the process with your left arm.
Benefits
Single Arm Hammer Curl Benefits
Hammer curls are particularly effective because they engage additional back and chest muscles while targeting the outer head of the biceps brachii, brachialis, and brachioradialis. Hammer curls, when done correctly, can help you maximize your arm gains and improve your grip strength.
