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Arms

Standing Hammer Curl

Strengthen your biceps and forearms with this classic move.

Standing hammer curls are an effective way to build arm strength and size by engaging both the biceps and the brachioradialis.

See all variants of this movement→
How to doTips
Body Part
Arms
Level
Beginner
,
Intermediate
Muscles
Biceps
Forearms
Brachioradialis
Modality
Isolation
Direction
Pull
Equipment
Dumbbells
Goal
Hypertrophy
,
Strength

How to do:

  1. Stand upright with a dumbbell in each hand, arms fully extended and palms facing your torso.
  2. Keep your elbows close to your sides as you curl the dumbbells upward.
  3. Lift until your forearms are vertical and the dumbbells are near shoulder level.
  4. Slowly lower the dumbbells back to the starting position.
  5. Repeat for 10–12 reps.
  6. Complete 3-4 sets.

Tips:

  • Keep your upper arms stationary to focus on the biceps.
  • Avoid swinging the weights; use a controlled motion.
  • Exhale as you lift the dumbbells and inhale as you lower them.
  • Maintain a neutral grip throughout the exercise.

Similar Exercises

Bicep Curl
Barbell Curl
Cable Bicep Curl

This exercise in Workout Days

Extensive Routine
Arm Day Blast
Advanced
8 weeks
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