Standing Dumbbell Hammer Curls


  • Stand with feet shoulder width apart and knees slightly bent. You can either do this with one arm at a time, or both.
  • Hold dumbbells in both hands with the palms of your hands facing your body.
  • Keeping the elbows stationary at your side, curl the dumbbell up. Keep the palm facing in the same direction as before, do not twist it at the top.
  • Hold for 2 seconds, contracting the side of your bicep.
  • Slowly return to the starting position.


  • This exercise is great for developing the side of your arm. Use light weights and make sure you don't swing the weight with your body.
Primary muscles Biceps
Secondary muscles