One Arm Standing Hammer Curl (Dumbbell)

One Arm Standing Hammer Curl (Dumbbell)

Biceps

How to perform

Step:1 Stand up straight with a dumbbell in each hand, palms facing your torso.
Step:2 Keep your elbows close to your torso and your upper arms stationary.
Step:3 Exhale and curl the weights while contracting your biceps.
Step:4 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.

Gym Rank support

This lift is not yet in Gym Rank standards. You can still log it in Rep AI and track progress while standards expand.