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How to Do

How to Do Standing Alternating Dumbbell Hammer Curls

Standing alternating dumbbell hammer curls should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the standing dumbbell hammer dumbbell curls.


Beginning Standing Hammer Curl 

1. Holding a dumbbell in each hand with an overhand grip and your palms facing your sides, stand with your feet shoulder-width apart. This is where you'll begin.

2. Raise one dumbbell toward your shoulder while rotating the back of your hand at the same time. With your palm facing your shoulder, pause.


Standing Hammer Curl Movement

1. Choose dumbbells that are slightly lighter than you would normally lift for a standard bicep curl. With a shoulder-width stance, grip the dumbbells and draw up your spine. Make sure that your head, shoulders, hips, and knees are in line. Your arms should be fully extended and hanging by your side. Your palms should face the sides of your thighs.

2. Pull your shoulders back and down, and bend one elbow to curl the dumbbell up to shoulder height. There should be no rotation of the forearm, and at the top of the movement, your palms still are facing inward toward the chest. Make sure that your upper arm remains tight and next to the torso throughout the exercise.

3. Lower the dumbbell by straightening the elbow and return it to your side.

4. Instead of raising the same arm again, raise your other one.

5. Alternate both arms.

6. Continue the exercise until you've completed all your repetitions.

7. Make sure that your body remains aligned during the exercise, and that you don't arch your back or swing, or throw the weight up.


Standing Hammer Curl Benefits

You can perform this exercise at home or in the gym.

This variation of the traditional biceps curl exercise strengthens the biceps muscles in the front of the upper arms. The different grip will provide a different stimulus to the muscle, and bring the forearms further into play.

Exercise Aliases

How To Do Hammer Curls, Alternating Hammer Curl, Dumbbell Hammer Curl, Biceps Curl, Hammer Curls Standing.

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