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Dumbbell Standing Single Arm Hammer Curl 3s · no sound

Dumbbell Standing Single Arm Hammer Curl

A one-arm hammer curl that trains the biceps and brachialis with a neutral grip — the curl that builds thicker-looking arms.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with a dumbbell in one hand at your side and the other hand resting on your hip.
  2. Set your feet shoulder-width apart with knees soft and core lightly braced.
  3. Start with the working arm fully extended and palm facing your thigh.
  4. Curl the dumbbell up toward your shoulder while keeping the palm facing in throughout the rep.
  5. Squeeze the biceps and brachialis hard at the top with the elbow tucked beside your ribs.
  6. Lower the dumbbell slowly back down to full extension, then repeat for reps before switching arms.

Common mistakes

  • Rotating the wrist into a regular curl partway up, which turns the hammer into a standard biceps curl.
  • Swinging the torso to throw the dumbbell up, which removes the work from the biceps and forearm.
  • Letting the elbow drift forward, which shortens the range and reduces brachialis loading.
  • Cutting the lowering phase short, which skips most of the muscle-building tension.

Muscles worked

Primary
Biceps

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Dumbbell Standing Single Arm Hammer Curl work?
Mainly the biceps.
What equipment do you need for the Dumbbell Standing Single Arm Hammer Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Dumbbell Standing Single Arm Hammer Curl good for beginners?
GymVim rates it beginner.

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