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Standing One-Arm Dumbbell Hammer Curl

A standing single-arm neutral-grip curl that emphasizes the brachialis and brachioradialis for thicker-looking arms and stronger neutral-grip pulling.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-standing-hammer-curl

Demonstration coming soon

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Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Stand tall with feet hip width apart.
  2. 02Hold a dumbbell in one hand with a neutral thumb-up grip.
  3. 03Brace the core and keep the shoulder blade set.
  4. 04Let the arm hang straight at your side.

Execution

  1. 01Curl the dumbbell up keeping the palm facing your body.
  2. 02Drive the movement from the elbow with the upper arm still.
  3. 03Pause briefly at the top of the curl.
  4. 04Lower under control to full extension.

Checkpoints

  • -The grip stays neutral for every rep.
  • -The torso stays upright with no side lean.
  • -The elbow does not swing forward at the top.
  • -The lowering phase is as controlled as the lift.

Common mistakes

  • -Using hip drive to swing the dumbbell up.
  • -Curling across the body instead of straight up.
  • -Letting the wrist break backward under load.
  • -Racing through reps without a full stretch.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps per arm.
  • -Loads run heavier than supinated single-arm curls; keep form strict.
  • -Slot it after a supinated curl to finish the elbow flexors.

Related exercises

Hammer Curl

Dumbbell / Arms

Seated One-Arm Dumbbell Hammer Curl

Dumbbell / Arms

Dumbbell Cross Body Hammer Curl (Variation 2)

Dumbbell / Arms

Standing One-Arm Dumbbell Curl

Dumbbell / Arms

Out now

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