Arms

Standing Hammer Curls

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.

How to do Tips

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.