Standing Hammer Curls
Overview
This is a great exercise for your biceps. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside.
The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm palm up.
Instructions
Plant your feet firmly on the ground, about shoulder-width apart. Keep a slight bend in your knees and a neutral spine. Make sure your elbows are slightly in front of your hips, which helps keep your biceps engaged during the whole set.
Raise the dumbbells up, just past ninety degrees, exhaling as you exert yourself. Inhale as you bring them back down. Move at a constant, controlled speed.
Tips
It’s a common mistake to arch your back. Absolutely do not do this! If you find yourself arching backwards to get enough momentum, you should probably choose smaller weights.
Hammer curls are one of my favorite exercises for biceps. I think you’ll like them, too. Thanks for watching!
