Exercise Profile
Standing Hammer Curl Overview
The Standing Hammer Curl is a staple exercise for targeting the biceps, brachialis, and forearms. It’s simple to perform and fits well into most arm-focused routines.
For beginners, the standing Hammer Curl is a great way to build foundational arm strength while only using a dumbbell. Advanced lifters can incorporate variations or use heavier weights to increase difficulty.
Standing Hammer Curls are a great addition to your arm routine or full-body workout.
Standing Hammer Curl Instructions
Step 1: Hold a pair of dumbbells down your sides in a hip-width stance, with arms extended. Use a neutral grip, as if carrying a hammer in each hand. Your palms should face your body with the weights close to your thighs.
Step 2: Keep a slight bend in your elbows throughout the movement, and keep a soft lock in your knees for optimal movement. Your upper arms should stay stationary and close to your torso throughout the exercise.
Step 3: Inhale, then hold your breath. Curl both dumbbells up by flexing your elbows. Lift the weights towards your shoulders until your forearms are vertical and touching your biceps. Exhale.
Step 4: Lower your arms under control as you inhale. Feel the stretch in the biceps and stop just before full arm extension.
Step 5: Continue for the desired number of repetitions, maintaining form and control with each rep.
Common Standing Hammer Curl Variations
Standing Hammer Curl is a fantastic exercise for your biceps, but if you want to elevate the movement, you can try these variations:
Standing Hammer Curl Tips
- Avoid doing cheat curls or swaying your body to help curl the dumbbells. Keep your back neutral and your chest out.
- Keep tension in your biceps by not fully extending your arms when lowering the dumbbells.
- Keep your movements controlled. Avoid swinging the weights.
- Don’t sacrifice form for heavier weights. Start with lighter dumbbells to perfect your technique.
Standing Hammer Curl Common Mistakes
- Not controlling the descent: Letting the weights drop too quickly reduces time under tension.
- Leaning back: Using your back to assist in lifting the dumbbells puts unnecessary strain on the spine and reduces the effectiveness of the bicep curl.
- Using too much weight: Lifting heavy can cause you to swing your body or rely on momentum instead of focusing on proper muscle engagement.
Frequently Asked Questions
What muscles do hammer curls work?
Hammer curls primarily target the biceps, with secondary emphasis on the brachialis and forearms.
Can beginners do hammer curls?
Yes! Hammer curls are beginner-friendly and an effective way to build arm strength with minimal equipment.
Should I go heavy or light with hammer curls?
Start with a weight that allows you to do dumbbell hammer curls with good form. Increase the weight as you get more familiar with doing the exercise and as you get stronger.
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