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Biceps · Intermediate

Dumbbell One Arm Standing Hammer Curl

Standing single-arm neutral-grip curl emphasizing the brachialis, brachioradialis, and biceps.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. 02Keep your elbow close to your body as you lift the dumbbell towards your shoulder, palm facing inward.
  3. 03Pause at the top of the movement, then slowly lower the dumbbell back to the starting position.
  4. 04Repeat for the prescribed repetitions, then switch to the other arm.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One Arm Seated Hammer CurlRelated variationAlternating Dumbbell Strict Hammer CurlRelated variationBarbell Biceps CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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