Step by step instructions, muscle activation and variants for the Dumbbell Standing Hip Hugger.
The dumbbell standing hip hugger is a biceps exercise performed standing, where you curl the dumbbells in a sweeping arc that keeps them close to the body, travelling from hip height upward along the torso to engage the biceps and brachialis through a unique arc of motion.
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The Dumbbell Standing Hip Hugger is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.