How to Do Standing Hammer Biceps Curls

Video Transcript

"Hello I'm Kyle Brayer and your next in home bicep workout will be the standing hammer curl. The hammer curl is similar to the standing alternating curl except the position of the hands will be slightly different. Rather than rotating the palm towards the ceiling, Kerry is going to actually rotate her palms and keep them facing her body. So her palms will never face up. So she is going to start with her right arm, keeping her elbows locked at her sides and her elbows back nice and tight. She'll bring the weight up and hammer the weight back down coming to that full range of motion. So by range of motion I mean that the weight starts here at the bottom portion and she brings it up as far as she can possibly bring the weight up without moving her elbow. And then she will come back down. Now this is actually going to work elongate the bicep muscle, when you do a curl with the palm facing up you are working on the peak as you rotate the palm inside, you are working the lower portion of bicep down where it ties in at the elbow. So one more time Kerry. She's exhaling on the way up and inhaling on the way down. Exhaling on the way up and inhaling on the way down. Alright and then a double hammer curl would be the exact same movement except Kerry would bring both dumbbells up at the same time. So that would be a double hammer curl. So this is your standing hammer curl."