Standing Dumbbell Hammer Curls to Wide Curl
- Beginner
- Forearms · Biceps
Setup instructions
1) Stand tall with the chest up, back flat, core tight and head neutral.
2) Grab the dumbbells with a firm grip. Face the palms inwards (hammer/neutral grip) throughout the entire exercise. Keep the elbows tucked into your sides.
Perform instructions
1) Slowly lift the dumbbells towards your shoulders.
2) Pause at the top and gently lower to the starting position.
3) Now, rotate your arms outwards away from your body. You're aiming for a slight angle - make sure you can still perform a curl with full range of motion.
4) Again, lift the dumbbells towards your shoulders and pause at the top. Lower back so your arms are extended.
5) Rotate your arms back to the starting position.
6) Repeat.
Anatomy
Equipment
Don't have the equipment you need? Click to order from one of our affiliated partners.
Health benefits
Muscular Endurance · Strength
Peformed by
Fitain isĀ FREE
for everyone to use
All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.
Get started straight away
Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.