Exercise guide
Dumbbell One Arm Standing Hammer Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
This unilateral isolation exercise targets the brachialis and brachioradialis while also engaging the biceps brachii. The neutral grip and single-arm focus allow for greater concentration on the muscle contraction and improved core stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees.
- Hold a dumbbell in one hand with a neutral grip, meaning your palm faces your thigh.
- Engage your core and pull your shoulders back and down to create a stable base.
- Keep your non-working arm at your side or placed on your hip for balance.
How to do it
- Exhale as you curl the weight toward your shoulder while keeping your palm facing inward throughout the movement.
- Keep your elbow pinned to your side and avoid letting it drift forward or flare out.
- Squeeze the bicep and forearm at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-3 second tempo.
Form checklist
- Keep the wrist neutral and straight; do not let it bend or cock back.
- Avoid using momentum or swinging the torso to lift the weight.
- Ensure the elbow remains fixed against the ribcage like a hinge.
- Maintain a tall posture with a neutral spine and avoid leaning toward the weighted side.
Pro tips
- Focus on 'crushing' the dumbbell handle to increase forearm activation and overall stability.
- To maximize the brachialis engagement, ensure you do not rotate the wrist at the top of the movement.
Make it harder
- Implement a 4-second eccentric (lowering) phase to increase time under tension.
- Perform a 'dead stop' at the bottom of each rep, letting the arm hang fully before starting the next curl to eliminate elastic energy.
Frequently asked
- What muscles does the dumbbell one arm standing hammer curl work?
- The dumbbell one arm standing hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell one arm standing hammer curl?
- The dumbbell one arm standing hammer curl uses dumbbell.
- Is the dumbbell one arm standing hammer curl good for beginners?
- Yes. The dumbbell one arm standing hammer curl is a beginner-friendly movement and a strong foundation to build on.