Dumbbell Standing Single Arm Hammer Curl
A one-arm hammer curl that trains the biceps and brachialis with a neutral grip — the curl that builds thicker-looking arms.
How to do it
- Stand tall with a dumbbell in one hand at your side and your other hand resting on your hip.
- Set your feet shoulder-width apart with soft knees and your core lightly braced.
- Start with the working arm fully extended, palm facing your thigh.
- Curl the dumbbell up toward your shoulder, keeping your palm facing in for the whole rep.
- Squeeze the biceps and brachialis hard at the top with your elbow tucked to your ribs.
- Lower the dumbbell slowly back to full extension, then repeat for reps before switching arms.
Key technique cue
Palm faces in the entire way — don't rotate the wrist.
Common mistakes
- ✕ Rotating the wrist into a regular curl halfway up, which turns the hammer into a standard biceps curl.
- ✕ Swinging the torso to throw the dumbbell up, which takes the work away from the biceps and forearm.
- ✕ Letting the elbow drift forward, which shortens the range and reduces the load on the brachialis.
- ✕ Rushing the lowering phase, which skips most of the muscle-building tension.
Benefits
- ✓ Builds the brachialis under the biceps for thicker arms.
- ✓ Strengthens the forearm and improves grip endurance.
- ✓ Adds neutral-grip variety to a curl program.
Progression: from easier to harder
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Step 1 You are here - Dumbbell Standing Single Arm Hammer Curl
- Alternate Hammer Curl
- Cable Rope Hammer Curl
- Cross-Body Hammer Curl
- Dumbbell Hammer Curl
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Step 2
About the exercise
The Dumbbell Standing Single Arm Hammer Curl is a curl variation done with a neutral grip (palm facing in toward the body) instead of the standard supinated grip. This hand position shifts the work onto the brachialis (the muscle under the biceps) and the brachioradialis in the forearm, which is what gives the upper arm a thicker, fuller look. It is a strong addition to any arm day or upper-body block alongside the standard biceps curl. It is also useful in hypertrophy specialization programs aimed at building forearm and brachialis thickness.
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