The dumbbell one arm standing hammer curl is an isolation exercise targeting the bicep and forearms. It is performed standing, with a dumbbell in one hand, curling the weight up while keeping the palm facing the torso throughout the movement.
Also Works
Forearms
How to Perform
1
Stand up straight with a dumbbell in each hand, palms facing your torso.
2
Keep your elbows close to your torso and your upper arms stationary.
3
Exhale and curl the weights while contracting your biceps.
4
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly begin to lower the dumbbells back to the starting position.
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