Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell One Arm Standing Hammer Curl
The dumbbell one arm standing hammer curl is an isolation exercise targeting the biceps and forearms. It is performed standing, with a dumbbell in one hand, curling the weight up while keeping the palm facing the torso throughout the movement.
Step-by-Step Form & Technique
- 1.Stand up straight with a dumbbell in each hand, palms facing your torso.
- 2.Keep your elbows close to your torso and your upper arms stationary.
- 3.Exhale and curl the weights while contracting your biceps.
- 4.Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 5.Hold the contracted position for a brief pause as you squeeze your biceps.
- 6.Inhale and slowly begin to lower the dumbbells back to the starting position.
- 7.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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