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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
시범 영상 준비 중
Primary
BrachialisBrachioradialis
Secondary
Biceps brachiiForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Stand tall with feet hip width apart.
- 02Hold a dumbbell in one hand with a neutral thumb-up grip.
- 03Brace the core and keep the shoulder blade set.
- 04Let the arm hang straight at your side.
Execution
- 01Curl the dumbbell up keeping the palm facing your body.
- 02Drive the movement from the elbow with the upper arm still.
- 03Pause briefly at the top of the curl.
- 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.