Single-Arm Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Deltoid
• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells

Technique

1. Stand tall with one dumbbell held at your side, palm facing in.
2. Curl it up with the thumb pointing up, keeping the elbow close to the body.
3. Lower slowly until the arm is straight.
4. Finish the set and switch arms.

Cues

• Keep the wrist neutral.
• Do not lean to the opposite side.

Common mistakes

• Turning the palm up during the curl.
• Using the hips to swing the weight.

Alternatives

• Hammer Curl
• Alternating Hammer Curl