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Hammer Curl, Standing, Alternating

Type: Arms
The standing alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing the exercise whilst standing places more emphasis on the core as core strength and stability is vital for developing good technique. Alternating the movement also encourages good technique and increases the time under tension. Below you'll find a video guide and step by step instructions that describe the correct technique for the standing alternating hammer curl exercise.
Level :  Equipment : Yes
Biceps
Forearms

Hammer Curl, Standing, Alternating Steps:

Step 1:
Stand up straight holding a dumbbell in each hand.

Step 2:
Extend your arms & rotate the hands inwards so your palms face each other

Step 3:
Keep your back straight, shoulders back & tense your core muscles

Step 4:
Curl the dumbbell up on one side until shoulder height

Step 5:
Pause briefly, then straighten the arm and lower to the start position.

Step 6:
Repeat with the opposite arm.

Step 7:
Slowly lower back to the start position

Step 8:
This is one repetition

Top Tip:

Keep the rest of the body stable throughout the movement. To really target the forearms and bicep all the movement should come from the elbow joint.
Arm Exercises
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