Dumbbell One Arm Standing Hammer Curl
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell one arm standing hammer curl is a single-arm upper-arm exercise that builds the biceps along with the brachialis and the brachioradialis of the forearm. The neutral (palm-facing-in) grip emphasizes arm thickness and a strong grip, and working one arm at a time lets you train each side evenly and focus on clean technique.
Cómo hacer el Dumbbell One Arm Standing Hammer Curl
- 1Stand tall holding a single dumbbell in one hand with a neutral grip, palm facing your thigh and the thumb pointing forward.
- 2Set your feet about shoulder-width apart, brace your core, and let the working arm hang straight down at your side.
- 3Keep your elbow tucked close to your torso and your wrist straight so the dumbbell stays in line with your forearm.
- 4Curl the dumbbell up toward your shoulder, keeping the palm facing inward throughout the rep.
- 5Squeeze the upper arm at the top without letting your elbow drift forward or your shoulder shrug up.
- 6Lower the dumbbell under control back to the starting position until your arm is fully extended.
- 7Complete all reps on one side, then switch the dumbbell to the other hand and repeat for an equal number of reps.
Consejos de técnica
- Move only at the elbow — keep your upper arm and shoulder still so the biceps and forearm do the work.
- Use a slow, controlled lowering phase rather than dropping the weight, which keeps tension on the muscle.
- Brace your core and avoid leaning or swinging your torso to swing the dumbbell up.
- Keep your wrist firm and neutral so the load drives into the brachioradialis and brachialis instead of stressing the joint.
Errores comunes
- Swinging the torso or using momentum to lift the dumbbell, which shifts the load off the arm and risks straining the lower back.
- Letting the elbow drift forward or flare out, which turns the curl into a partial front-raise and reduces tension on the biceps.
- Rotating the wrist toward a regular curl instead of holding the neutral grip, which removes the hammer-curl emphasis on the brachialis and forearm.
- Using too much weight and cutting the range of motion short, so the arm never fully extends or fully curls.
Preguntas frecuentes
What muscles does the dumbbell one arm standing hammer curl work?
It trains the upper arm — the biceps and the brachialis underneath it — along with the brachioradialis of the forearm. The neutral grip puts extra emphasis on the brachialis and forearm compared with a standard curl.
Why train one arm at a time?
Working one arm at a time lets you give full attention to form, even out strength differences between sides, and brace your core against the offset load.
How is a hammer curl different from a regular dumbbell curl?
A hammer curl uses a neutral grip with the palm facing in for the whole rep, which targets the brachialis and brachioradialis more, while a regular curl rotates the palm up and emphasizes the biceps.
How many sets and reps should I do?
For arm size and strength, 3 to 4 sets of 8 to 12 reps per arm is a sensible range. Choose a weight you can control through a full range of motion on every rep.
Is the dumbbell one arm standing hammer curl good for beginners?
Yes. It uses just one dumbbell, the neutral grip is wrist-friendly, and training one arm at a time makes it easy to learn and keep strict form.
