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dumbbell one arm standing hammer curl
upper armsbicepsdumbbell
dumbbell one arm standing hammer curl demonstration

Instructions

  1. Stand up straight with a dumbbell in each hand, palms facing your torso.
  2. Keep your elbows close to your torso and your upper arms stationary.
  3. Exhale and curl the weights while contracting your biceps.
  4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Secondary Muscles

forearms

Additional Information

The dumbbell one arm standing hammer curl is a dumbbell-based exercise that primarily targets the biceps. This exercise is particularly effective for upper arms development and can be incorporated into various workout routines.

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