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Standing Hammer Curls Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: biceps
    • secondary: forearm
    • tertiary: transverse abdominis
    • quaternary: abs, obliques, lower back

How to perform?

The Hammer Curl is a simple variation of the Biceps Curl that helps target additional muscles in the upper and lower arm for greater definition and increased strength. Many believe that this exercise can also help increase wrist stability and improve your grip strength.

Steps to perform:

  1. Stand with a dumbbell in each hand, palms facing your torso.
  2. Keep your feet shoulder-width apart for a stable base.
  3. Maintain a straight posture with shoulders back and core engaged.
  4. Exhale as you curl both dumbbells simultaneously towards your shoulders.
  5. Keep your elbows close to your body and wrists in a neutral position.
  6. Inhale as you lower the dumbbells back down in a controlled manner.
  7. Focus on contracting your biceps throughout the movement.
  8. Alternate arms or perform simultaneous curls based on preference.


Similar Exercises

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