Smart Workout Diary

Dumbbell One-Arm Hammer Curl

The dumbbell one-arm hammer curl is an isolation exercise performed by curling one dumbbell with a neutral, palms-facing-in grip. It primarily trains the biceps and brachialis, with meaningful involvement from the forearm muscles. It supports arm strength, elbow-flexion control, and upper-arm muscle development.

Demonstration

Dumbbell One-Arm Hammer Curl — demonstration 1
Dumbbell One-Arm Hammer Curl — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart. Hold one dumbbell at your side with a neutral grip, palm facing your thigh, and keep the other arm relaxed.
  2. Brace: Keep your chest lifted, ribs controlled, and elbow close to your side. Start with the working arm fully extended without forcefully locking the elbow.
  3. Curl: Exhale and bend the elbow to raise the dumbbell toward the same-side shoulder. Keep the wrist neutral and maintain the palm-facing-in grip throughout.
  4. Lower with control: Pause briefly near the top, then inhale as you slowly lower the dumbbell to the starting position. Keep the torso still and complete all repetitions before changing arms.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell that allows a smooth lift and controlled lowering without leaning or swinging.
  2. Keep the elbow still: Let the elbow bend rather than allowing it to drift far forward; keep the upper arm close to the torso.
  3. Protect the wrist: Keep the wrist in line with the forearm instead of bending it backward or forward. Stop if the movement causes sharp pain.
Exercise library