Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Standing Dumbbell Hammer Curl
The Dumbbell Hammer Curl targets the biceps and brachialis using a neutral grip to build arm thickness and forearm strength. The neutral grip emphasizes the brachialis and brachioradialis more than a traditional curl.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Standing Dumbbell Hammer Curl
- 01
Stand upright holding a dumbbell in each hand with palms facing your body.
- 02
Keep your elbows close to your sides.
- 03
Curl the dumbbells upward while maintaining a neutral grip.
- 04
Squeeze your biceps at the top.
- 05
Lower the dumbbells slowly back to the starting position.
- 06
Repeat with controlled movement.
Performance tips
Cues that matter
- Keep your wrists neutral throughout
- Avoid swinging or leaning back
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Standing Dumbbell Hammer Curl work?
The Standing Dumbbell Hammer Curl primarily targets the Biceps. Supporting muscles include Forearm Flexors, Forearms.
Is the Standing Dumbbell Hammer Curl a compound or isolation exercise?
The Standing Dumbbell Hammer Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Standing Dumbbell Hammer Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Standing Dumbbell Hammer Curl?
The Standing Dumbbell Hammer Curl is rated as beginner difficulty. It is suitable for those new to resistance training.
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