2. Once you master the traditional double-arm hammer curl, you can move on to alternating hammer curls — when you curl one arm at a time. Here's what you need to know about this arm exercise. Pairing these two exercises in an upper body strength training workout allows you to sculpt the front portion of your upper arms more effectively. Standing hammer curl is identical to the standing dumbbell curl, except that you start with your palms turned inward and keep them in that position throughout the movement. Equipment: Dumbbells. This variation exercises your forearm along with the muscles that a standard hammer curl works. The exercise’s main target is the brachioradialis muscle which runs along the forearm but it also very effectively hits both heads of the biceps (short head in particular). Hammer Curl. A popular variation of the dumbbell hammer curl is to lift the dumbbells with your palms facing straight out in front of you in the starting position. Proper Form & Technique . This is called an "offset grip" hammer curl. Difficulty: Intermediate. Standing hammer dumbbell curls are therefore good if you have wrist pain. SETS AND REPS. Add 2 to 3 sets of hammer curls to your upper body routine. Hammer Curls are a great way to add size and strength to your upper-arms. Benefits. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. View All Exercises . In addition to working the biceps, standing hammer curl works the elbow flexor muscles on the front of your arms (forearm muscles). Position the dumbbells alongside your thighs with your elbows fully extended. Step 1 . STARTING POSITION (SETUP): Stand erect while holding a … Hammer Curls: 3x15. If you opt to perform Alternating Hammer Curls, remember to do 15 reps for each arm every set. Hammer Curls Hammer Curls This curl is performed simultaneously with dumbbells but without wrist supination. Standing Hammer Dumbbell Curl Exercise Instructions. Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles with your palms facing your body). You don’t rotate your wrists. One important form tip: If you're doing an alternating standing hammer curl, "when you're moving just one dumbbell, your body is going to want to lean to the side the weight is on," says Nikolajev. Bulging biceps and better grip are just two of benefits you will experience from using hammer-style dumbbell curls. Set up by grasping a dumbbell and standing straight up with the dumbbell by your side. The one arm hammer curl is a great exercise for the biceps and the forearms. Target Body Part: Arms. Hammer curls are a modified version of the bicep curls exercise that targets the same muscle group. DEMONSTRATION. This could put your back in a not-so-great position. To do 15 reps for each arm every set the dumbbell by your side standard hammer curl with the that... 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