NOW Fitness · Exercise library
Dumbbell Standing Single Arm Hammer Curl
- Main muscle
- Biceps
- Muscle group
- Arms
- Equipment
- Dumbbells
How to do it
- 1Stand holding a dumbbell in one hand with palm facing your body.
- 2Keep your wrist neutral and elbow tucked at your side.
- 3Curl the dumbbell up toward your shoulder, thumb leading.
- 4Squeeze at the top without rotating your wrist.
- 5Lower under control back to the starting position.
- 6Finish the set, then switch to the other arm.
Coaching cues
- Thumb leads the curl
- Neutral grip throughout
- Elbow tucked in
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