Standing hammer curls with dumbbells

Begin by standing upright. Your legs are positioned at a hip-width distance from each other. Your back is straight with a slight lordosis. Grasp the dumbbells in a hammer grip to perform the Hammer Curls. Your arms hang down at the sides, with elbows slightly bent to avoid joint injuries.

Movement execution

While exhaling, bend one of your forearms upward. Your upper arms remain immobile, ensuring the movement is solely from the forearm. Exhale during this process. Subsequently, inhale and return the respective arm to the starting position. It is important to execute the movement at a moderate pace with control. Simultaneously, raise the other forearm to alternately train your biceps.

Additionally, you can vary the standing Hammer Curls with dumbbells. Alternately move the forearm upward and inward, twisting the dumbbell until it reaches chest height. The upper and lower arms now form almost a right angle. Then, return the dumbbell to the starting position and simultaneously continue the movement with the other arm.

Alternative: Bottle Curls for Home Training Ideal for home workouts are the Bottle Curls. Simply grab two beverage bottles with the weight of your choice and then exercise your biceps muscles.

Stressed muscles and common mistakes

You can find more information about the targeted muscle groups and common mistakes in performing the Bottle Curls exercise for home training on the top section Bottle Curls.

Alternative variants to standing hammer curls with dumbbells

To add more variety to your workout, you can also engage in similar exercises or other variations of the Bottle Curls exercise for home training.