Standing Hammer Curl Exercise Video

Exercise Instructions:

The hammer curl is a great exercise for the biceps and forearms. Setup by grasping a set of dumbbells and standing straight up with the dumbbells by your sides. You should be using a neutral grip, meaning your palms are facing your body. Bend your arms slightly to tension the biceps. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible. Squeeze the biceps at the top of the movement, the slowly lower the weight back to the starting position. Repeat for desired reps.

Tips & Advice:

Do not lean back as you move the weight up, this is cheating! Keep your elbows locked in by your sides throughout the set, don't allow them to come forward as you curl the weight up. Squeeze and hold at the top of the movement for maximum results. Keep the rep timing slow and control the weight for the whole set.

More Dumbbells Bicep Exercises:

1. Standing Dumbbell Curl
2. Alternating Standing Dumbbell Curl
3. One Arm Standing Dumbbell Curl
4. Twisting Standing Dumbbell Curl
5. Alternate Standing Hammer Curl
6. One Arm Standing Hammer Curl
7. Hammer Curl Across The Body
8. Seated Dumbbell Curl
9. Alternate Seated Dumbbell Curl
10. One Arm Seated Dumbbell Curl
11. Seated Hammer Curl
12. Alternate Seated Hammer Curl
13. One Arm Seated Hammer Curl
14. Incline Dumbbell Curl
15. Alternate Incline Dumbbell Curl
16. Incline Hammer Curl
17. Alternate Incline Hammer Curl
18. Prone Incline Dumbbell Curl
19. One Arm Prone Dumbbell Curl
20. Prone Incline Hammer Curl
21. One Arm Prone Hammer Dumbbell Curl
22. Lying Dumbbell Curl
23. Concentration Curl
24. Dumbbell Preacher Curl
25. Alternate Dumbbell Preacher Curl
26. One Arm Dumbbell Preacher Curl
27. Dumbbell Hammer Preacher Curl
28. Alternate Dumbbell Hammer Preacher Curl
29. One Arm Dumbbell Hammer Preacher Curl
30. Incline Bench Dumbbell Curl
31. Incline Bench Hammer Curl
32. Zottman Curl
33. Zottman Preacher Curl
34. Lying Wide Dumbbell Curl

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Exercise Pictures:

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