Standing Hammer Curls Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
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:
- Stand with a dumbbell in each hand, palms facing your torso.
- Keep your feet shoulder-width apart for a stable base.
- Maintain a straight posture with shoulders back and core engaged.
- Exhale as you curl both dumbbells simultaneously towards your shoulders.
- Keep your elbows close to your body and wrists in a neutral position.
- Inhale as you lower the dumbbells back down in a controlled manner.
- Focus on contracting your biceps throughout the movement.
- Alternate arms or perform simultaneous curls based on preference.
Variations
Barbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationStanding Alternating Dumbbell Hammer Curl
isolationSpider Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Hammer Dumbbell Curls
isolationStanding Alternating Dumbbell Hammer Curl
isolation60-degree Incline Hammer Curl
isolation