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Exercise guide
Single-Arm Hammer Curl
A unilateral dumbbell curl with a neutral grip that keeps the working elbow close to the torso while the brachialis and brachioradialis flex the elbow.
What this exercise works
- Muscles
- brachialis · brachioradialis · biceps brachii · forearm flexors
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with your feet about hip-width apart and hold one dumbbell at your side with the palm facing inward.
- Brace your trunk and keep the working upper arm beside your ribs as the arm hangs straight.
- Curl the dumbbell toward your shoulder without rotating the palm or swinging the torso.
- Squeeze the elbow flexors at the top, then lower the dumbbell under control until the arm is straight.
- Complete the repetitions on one side, then switch arms and repeat.
Technique cues and common mistakes
- Let the weaker arm set the repetitions and weight so both sides receive the same work.
- Keep the wrist neutral and the shoulder quiet; the movement should come from bending the elbow.
- Use a controlled lowering phase instead of dropping the dumbbell from the top.