One Arm Dumbbell Hammer Curl
Learn how to perform One Arm Dumbbell Hammer Curl, a Arms exercise, with setup, breathing and common mistakes.
One Arm Dumbbell Hammer Curl · Preview
Setup
Stand tall holding one dumbbell in a neutral grip. Keep your elbow beside your torso and let the other arm rest naturally.
Start phase
Keeping your wrist angle, curl the dumbbell up. Brace your core so your torso does not lean away.
End phase
Lower slowly while keeping your forearm engaged. Keep the neutral grip even with your arm fully extended.
Target muscles
Think of lifting with your forearm and the front of your upper arm. One side at a time makes strength differences clear, so watch the weaker elbow position.
Common mistakes
Leaning away or letting the elbow move forward adds momentum. Prioritize a fixed torso and elbow over weight.
Breathing
Exhale as you lift and inhale as you lower. Keep breathing steadily one side at a time.
Coach tip
Start with the weaker side and match the stronger side’s reps and speed. A 3-second descent makes the forearm and front-arm tension stronger.
