Dumbbell One Arm Standing Hammer Curl

bicepsupper armsdumbbell

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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