Dumbbell One Arm Standing Hammer Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- One Arm Hammer Curl
How to: Dumbbell One Arm Standing Hammer Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Keep your elbow close to your body as you lift the dumbbell towards your shoulder, palm facing inward.
- Pause at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Common Mistakes
- Using too much weight and swinging the arm.
- Not fully extending the arm during the lowering phase.
- Neglecting to keep the wrist straight.
Modifications
- Use a lighter weight to reduce strain.
- Perform the exercise seated to provide back support.
Tips
- Keep your elbow close to your side throughout the movement.
- Control the weight during both the lifting and lowering phases.
- Avoid swinging the dumbbell; use your arm muscles to lift.
Dumbbell One Arm Standing Hammer Curl Alternatives
Tags
biceps
arms
strength
dumbbell
curls
exercise