This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
You can use a weight plate instead of dumbbells for a hammer bicep curl—but in that case you can also do it standing on one leg, creating a simultaneous balance and stability challenge for your core.
Stand upright with feet together and a weight plate held in both hands with arms extending down in front of you. Bend one knee to bring your heel up off the floor toward your buttocks. You are now standing on one foot—engage your hamstring to keep the back leg lifted and your core to maintain this position (see Photo 1).
- From the starting position, do a hammer curl, bending your elbows to bring the plate up to your chest. Keep your upper arms close to your sides—your elbows should not swing wide. As you lift, you will need to stabilize through your core to keep from tipping. Try not to drop your raised foot to the floor; focusing your eyes on a single spot on the wall in front of you will help enormously. Lift until the top of the plate lightly touches your chest (see Photos 2 and 3).
- Slowly lower the plate back to the starting position, again keeping your elbows in as you straighten them, and again stabilizing against the downward motion through your center. Alternate legs on each set (see Photos 4 and 5 ).