Arms · Dumbbell
Dumbbell Standing Hammer Curl
How to do the dumbbell standing hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall with a dumbbell in each hand, arms at your sides and palms facing each other in a neutral grip. Curl the dumbbells up toward your shoulders without rotating the wrists, then lower under control back to the start.
- 1Feel your biceps and forearms working as you curl with a neutral grip
- 2Keep your elbows pinned at your sides and squeeze at the top
- 3Control the lowering phase the whole way down
Common mistakes
- Avoid swinging or using your back and shoulders to lift
- Do not let your wrists bend or rotate
- Do not drop the dumbbells; lower them under control
Muscles worked
The dumbbell standing hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell standing hammer curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.