Dumbbell One Arm Standing Hammer Curl

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Learn how to do the Dumbbell One Arm Standing Hammer Curl with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.

Dumbbell One Arm Standing Hammer Curl exercise demonstration showing proper form

How to Do the Dumbbell One Arm Standing Hammer Curl

Follow these steps to perform the Dumbbell One Arm Standing Hammer Curl with correct form:

  1. 1Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. 2Keep your elbows close to your torso and your upper arms stationary.
  3. 3Exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. 7Repeat for the desired number of repetitions.

Dumbbell One Arm Standing Hammer Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Main

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Frequently Asked Questions

What muscles does the Dumbbell One Arm Standing Hammer Curl work?

The Dumbbell One Arm Standing Hammer Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Dumbbell One Arm Standing Hammer Curl?

The Dumbbell One Arm Standing Hammer Curl requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell One Arm Standing Hammer Curl with proper form?

Start by stand up straight with a dumbbell in each hand, palms facing your torso.. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your biceps. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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