Hammer Curl - Standing 2 Arm

Hammer Curl - Standing 2 Arm

Difficulty level: Beginner | Muscle Group(s): Arms, Biceps, Forearms | Modality: Stability, Strength

Progression 1Progression 2


  • Strength and hypertrophy of the biceps.


  • Stand on both legs with feet pointing straight ahead and knees slightly flexed.
  • Maintain a drawn-in position throughout the exercise.
  • Hold a dumbbell in each hand with a neutral grip (palm facing side of body), arms extended by side of body.


  • Perform a bicep curl by flexing the elbow while keeping the palms so that they face the side of the body at chest level.
  • Keep shoulder blades in neutral throughout the exercise.
  • Slowly lower the dumbbells back to the side of the body by extending the elbows.