Standing dumbbell hammer curls. That is where the name comes from.

Standing dumbbell hammer curls The great thing about this exercise is that it really targets the brachialis muscle which is the knotty muscles on the outside of the arm. When performing this exercise, the primary muscles that are activated include the biceps brachii, brachialis, and brachioradialis. com Hammer curls are a variation of biceps curls with a different grip. Apr 10, 2024 · When it comes to developing muscular and defined biceps, dumbbell curls are an indispensable exercise. Steps to perform: Stand with a dumbbell in each hand, palms facing your torso. If you Standing Alternating Dumbbell Hammer Curl Guide Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development. With Seated Hammer Curls, everything Working out the arms with standing dumbbell curls. Advanced lifters can incorporate variations or use heavier weights to increase difficulty. Jun 24, 2022 · Decline hammer curls are a variation of dumbbell hammer curls where the lifter lies chest down on an incline bench or board with the arms hanging straight down toward the floor at the beginning of the curl. To get started: 1. It’s simple to perform and fits well into most arm-focused routines. It engages multiple muscle groups including the biceps, forearms, shoulders, and core muscles, improving functional strength and coordination. Instead of keeping the palms neutral (facing in), turn and rotate the palms up as you curl the weight. See how the exercise is performed, the proper technique, and which muscles are worked. Read our dumbbell cross body hammer curl guide. For beginners, the standing Hammer Curl is a great way to build foundational arm strength while only using a dumbbell. Then with your chest proud This no-floor dumbbell routine challenges your core and arms in just eight standing moves, perfect for small spaces and busy schedules. Hammer Curl (WHICH BUILDS BIGGER BICEPS?) Bodybuilder Never Recovered After Cleaner’s 350KG Lift 😱 | Anatoly GYM PRANK Detailed instructions on how to perform the Hammer Curl. Experience level: beginne Aug 13, 2025 · Bicep curls can be done from either the standing or seated position, but which variation you choose is going to depend on your exercise goals. Standing dumbbell bicep curls is a gym work out exercise that targets biceps and also involves abs and forearms. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Targeted Muscle Groups: primary: biceps, brachioradialis secondary: forearm, brachiallis tertiary: front deltoids, lateral deltoid quaternary: trapezius How to perform? Jul 19, 2017 · Learn More About Working With Nikkiey @ WarriorBabe:https://warriorbabe. You perform the two dumbbell curl variations almost exactly the same way, with one key difference: the grip. Learn to increase muscle strength in the arms with dumbbells and curl exercises. The focus of hammer curls is on the upper arms, targeting the biceps (musculus biceps brachii) and the upper arm . com STANDING DUMBBELL HAMMER CURL VIDEO DEMO: EXERCISE INSTRUCTIONS: SETUP: Hold a dumbbell in each hand and stand upright (chest out & shoulders back). So, is it better to do bicep curls standing or seated? While there is more core engagement for bicep curls standing, this isn’t usually the goal for bicep training. 5 days ago · The below standing exercises are efficient, functional, and deliver quicker results that isolated moves because they require full-body coordination. Holly Perkins from Women's Strength Nation teaches you how to perform a Dumbbell Hammer Curl for Biceps and Shoulders in this guided tutorial. The direction of the palms, angle of the lift, and the targeted muscles are different in cross body hammer curls. Learn how to do this exercise, the muscles worked, and the main benefits. In this blog post, we will delve into the nuances of both standing and sitting dumbbell curls, analyzing their advantages, disadvantages, and effectiveness to help you Feb 22, 2024 · What are Standing Hammer Curls? Standing hammer curls are a biceps exercise that is performed while standing up. Strengthen your biceps with the hammer curl exercise. Dumbbell hammer curls are a fantastic exercise for building arm strength and size, targeting your biceps and forearms effectively. This exercise primarily targets the biceps during the curl and the shoulders during the press. Equipment required: dumbbell d. This video will teach you how to execute The Standing Dumbbell Hammer Curl To Press with proper technique and additional form tips that you may also find hel Jun 25, 2013 · Exercise Video - Standing Dumbbell Hammer Curl Feb 1, 2022 · DB Standing Hammer Curls | How To | Proper Form & TechniqueHammer curls are a great way to target not just the biceps but also to engage the forearms. Performing this exercise standing adds instability and requires core engagement to maintain proper form. Let’s The Hammer Curl is a simple variation of the Biceps Curl that helps target additional muscles in the upper and lower arm for greater definition and increased strength. By focusing on one arm at a time Oct 21, 2020 · Mastering proper dumbbell hammer curl form can transform your biceps. The up and down (hammering) movement with dumbbells helps isolate the biceps and increase their size. By adjusting grip, stance, and range of motion Nov 28, 2024 · For a workout routine that possibly includes standing hammer curls, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE Glossary: arms, chest, dumbbell, exercise, goal, muscle, reps, routine, workout The alternating hammer curl is a great exercise for the biceps and the forearms. Set up by grasping a dumbbell and standing straight up with the dumbbell by your side. Nov 3, 2016 · Strengthen and build your brachioradialis, a forearm muscle, using the dumbbell hammer curl! Your biceps brachii and brachialis act as synergists. To perform a standing hammer curl, stand with your feet shoulder-width apart. Hold a dumbbell in each hand with a neutral grip, your palms should face the body. Standing Hammer I have RE-MASTERED this video for 2025! Check it out here! HOW TO: Dumbbell Hammer Curl (BICEPS PEAK BUILDER!) || PERFECT FORM • HOW TO: Dumbbell Hammer Curl (BICEPS PEAK Standing Hammer Curl instruction video & exercise guide! Learn how to do standing hammer curl using correct technique for maximum results! See full list on barbend. Performed using dumbbells, this movement involves standing with a straight posture and holding the weights at your sides with a neutral grip (palms facing each other). To perform the Standing Hammer Curl, stand straight with feet flat on the ground, knees bent, and your palms facing the body. The combination of movements makes it a functional exercise helpful for Oct 29, 2023 · The hammer curl targets the two-headed muscle from a different angle and engages the forearms as well. This puts a little more emphasis on the Biceps Brachii (the major biceps muscle). The motion is essentially the same: You lift the dumbbells from the sides of your body upwards by bending your elbows. Apr 16, 2022 · Regular Dumbbell Curls are a simple, but effective Hammer Curl variation. It requires minimal equipment to perform and is rather simple to learn. Standing dumbbell bicep hammer curls is a gym work out exercise that targets biceps and also involves forearms. To perform them correctly, start by standing upright with your feet shoulder-width apart, holding dumbbells with a neutral grip, then curl the weights towards your shoulders, keeping your elbows close to your body and controlling the Nov 19, 2023 · The dumbbell standing hammer curl to press is a versatile exercise that can target different muscles and add variety to your workout routine. Standing hammer curls work the biceps in a more compound manner than incline hammer curls, as they also involve the forearms and shoulders. Oct 16, 2018 · DB Standing Hammer Curls - Hammer Curls are a great way to target not just the biceps but they also engage the forearms. Instructions for the hammer curl exercise. Standing Dumbbell Curl instruction video & exercise guide! Learn how to do standing dumbbell curl using correct technique for maximum results! Dec 19, 2017 · Alternating Standing Hammer Curl a. As you curl the dumbbells toward your shoulders, the neutral grip engages both the biceps and the This standing dumbbell hammer curls exercise differs from the traditional version in many ways. Dumbbells offer versatility, allowing you to target specific muscles through a variety of exercises, from compound movements like squats and deadlifts to isolation exercises such as bicep curls and lateral raises. The Standing Dumbbell Hammer Curl and Press is a multi-joint exercise that targets the biceps and shoulders. Main Muscle group: biceps b. This article covers the top of hammer curl benefits and muscles worked. Learn proper form, benefits, and variations for optimal biceps growth and strength. Learn proper form, common mistakes to avoid, and why this arm exercise is perfect for women seeking balanced strength and tone. Many believe that this exercise can also help increase wrist stability and improve your grip strength. Dumbbell Standing Hammer Curl To Front Press is a compound exercise that combines a hammer curl with a shoulder press. Aug 30, 2023 · Unlike a standard bicep curl, this exercise targets more of the bicep peak and forearms. As with the original version of the hammer curl, this exercise targets the long bicep head, the brachialis and the main muscle in the forearm, the brachioradialis. That means your palms face each other throughout the movement. Learn proper form and technique from the ACE Exercise Library. Squeeze the bicep at the top of the movement, and then slowly lower The one-arm hammer curl is a great exercise for the biceps and the forearms. Seated Hammer Curls Another variation for Hammer Curls is to do them seated instead of standing. Find out what hammer curls are, exactly, and why you should include hammer curls in your next arm workout. The Dumbbell Hammer Curl is another exercise that can be performed standing or on an incline bench. Because your upper arms are positioned slightly forwards, this provides a different type of tension compared to standing or seated bicep workouts Aug 7, 2015 · Get detailed instructions on how to perform standing hammer curl exercise to develop your biceps, brachialis, brachioradialis, and forearm muscles. The Standing Hammer Curl is a staple exercise for targeting the biceps, brachialis, and forearms. Standing Hammer Curls Watch video on YouTube Dumbbell Standing Hammer Curls are a highly effective exercise that can help you develop strong forearms and biceps while enhancing your upper arm strength. Jun 21, 2025 · The Standing Hammer Curl is a popular exercise for targeting the biceps, brachialis, and forearms. ***** The Gym For People Who Aren't Gym People. Pairing it with other biceps exercises will help you build rounded and good-looking biceps. Whether you’re new to strength training or looking to add an exercise that targets your arm muscles, this guide will walk you through the steps and benefits of incorporating Dumbbell Standing in your comfortable stance holding a dumbbell in each hand, with your hands at shoulder width part, palms facing inwards. Secondary muscle (s): forearms c. The brachialis is a key muscle group to work Master the standing dumbbell bicep curl with our detailed guide. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbell up with one arm. Biceps Exercises - Standing Dumbbell Hammer Curls ShapeFit 16. Nov 23, 2025 · Working different muscle groups with dumbbells is an effective way to build strength, improve muscle tone, and enhance overall fitness. With your feet hip-width apart, hold a pair of dumbbells with a Aug 11, 2024 · Seated Hammer Curl: Boost your Arm strength by targeting Biceps Brachii, Brachialis, and Brachioradialis. That is where the name comes from. It's ideal for individuals at all fitness levels who are interested in improving upper body strength, muscle tone, and definition. Cable hammer bicep curls, overhead cable curl / crucifix curls and battle rope reverse lunges are related exercise that target the same muscle groups as standing dumbbell bicep curls Instructional Tutorial on how to perform the STANDING DUMBBELL HAMMER CURLS exercise correctly. See our YouTub Apr 26, 2014 · Learn how to perform standing hammer dumbbell curl in order to strengthen your brachialis, brachioradialis, and forearm muscles. In this exercise, you hold the dumbbells with a neutral grip throughout the entire movement. This is an upper body isolation arm movement focusing on the Dec 3, 2024 · Dumbbell hammer curls are for building stronger, more defined arms. Nov 11, 2022 · The standing dumbbell hammer curl is a brilliant bicep building exercise because it’s simple to perform, has a proven track record for building impressive arms, and allows you to lift more weight than traditional curls. I like to get into a split-stance, as this provides greater stability against a heavier weight. 2K subscribers Subscribed Introduction to the Dumbbell One Arm Standing Hammer Curl The Dumbbell One Arm Standing Hammer Curl is a strength-building exercise that primarily targets the biceps and forearms, but also engages the shoulders and back muscles. By using a preacher curl bench, the preacher hammer curl stabilizes your upper arm by keeping your elbow fixed against the pad during the movement. Imagine holding a dumbbell so that the dumbbell head and your forearm form the shape of a hammer. Jan 20, 2013 · Exercise Demo: Standing Dumbbell Hammer Curl Alternative Exercises Rope Cable Hammer Curl, Reverse Barbell Curl, Incline Hammer Curl Posted in Gym, Video, At Home, Exercise Database, Biceps, Biceps | Tagged Biceps, Exercise Demo, Standing Dumbbell Hammer Curl, Exercise Database | Leave a comment The Standing Hammer Curl is a fundamental strength exercise targeting the biceps, with a secondary emphasis on the forearms. Dumbbell Hammer Curls Tutorial | CORRECT TECHIQUE (!) Hello my dear viewers! Welcome to the Alex Workout Channel ! In this channel you will find intense and effective workout for your body. Exhale Nov 19, 2023 · The dumbbell standing hammer curl is a highly effective exercise that targets and activates several muscles in your arms. If you’re looking to add THICKNESS to your upper arms, the dumbbell hammer curl is a great exercise you can add to help balance out your workout! But there’s How to perform a standing dumbbell hammer curl. Visit our Sep 24, 2014 · Preacher hammer curls are another great bicep exercise that really allows you to isolate the muscle. However, there has been an ongoing debate regarding the optimal position for performing dumbbell curls: standing or sitting. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Nov 7, 2023 · The hammer curl looks very similar to the regular type of dumbbell curls. When it comes to the fitness industry, a lot of gyms just treat you like a number, and not a person Aug 12, 2025 · What Are Hammer Curls? Hammer curls are a variation of the traditional bicep curl, performed with a neutral grip. It is a staple exercise for strengthening and toning the arms. Battle rope snakes, battle rope reverse lunges and ez-bar preacher curls are related exercise that target the same muscle groups as standing dumbbell bicep hammer curls. Learn proper form and tips for effective workouts! Learn how to do hammer curls the correct way and avoid common mistakes, as well as several great hammer curl variations with this complete guide. Muscles Targeted: The standing dumbbell hammer curls is a great exercise not only for your biceps but also for your forearms. “That’s how your firm arm jiggle after 45—not by chasing the pump with curls, but by building real, functional arm strength,” Bandelier says. Grab a pair of dumbbells and stand up with the dumbbells by your sides. With a neutral grip, bend your arms slightly to keep the tension on the biceps. Dumbbell Bicep Curl VS. The hammer curl is an effective exercise for increasing the size and strength of the upper arms. Stand straight, feet flat on the ground.