Standing Hammer Curl

The Standing Hammer Curl has been a staple in the gym for as long as people have been lifting dumbbells. It’s a great functional movement that is used by bodybuilders looking to grow their biceps as well as strength athletes looking to get strong. To perform the Standing Hammer Curl start in a standing position with braced abdominals and glutes, palms facing each other while holding dumbbells. Roll your shoulders back into position and pack them in for stability. Initiate the movement by flexing your elbow and bringing the dumbbell towards your shoulder. As you get close to the top of the movement move your elbow 1-2” forwards to increase activation of your biceps. Pause briefly near but not at the very top of the lift and lower the weight under control to the starting position.

Common Mistakes

Do not unnecessarily cross your body with the weight as you lift. Do not swing the weight. Do not crunch down your body or lean to the side that you are curling. Ideally, perform this lift with both arms at the same time to minimize cheating. Use light enough weights for perfect form.

Pro Tips

“Push” the weight on the way down, don’t let it fall down. Keep tension at the bottom of the repetition in your muscles instead of fully relaxing. Bringing the elbow forwards in the last inch of the exercise will increase activation of the biceps, getting a better pump and contraction.

Purpose

The long head (outer head) of the biceps forms the peak of the biceps when you flex your arm. This gives height to your biceps as well as creating the appearance of a much bigger biceps when your arms are hanging at rest at your sides.

Form

Check your side mirror to make sure that your elbow does not drop back behind your body during your lift. Also check that you do move your elbow one to two inches forwards at the top of the lift to maximize the effectiveness of this exercise.