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.

How to do it

1. Stand with your feet about hip-width apart and hold one dumbbell at your side with the palm facing inward.
2. Brace your trunk and keep the working upper arm beside your ribs as the arm hangs straight.
3. Curl the dumbbell toward your shoulder without rotating the palm or swinging the torso.
4. Squeeze the elbow flexors at the top, then lower the dumbbell under control until the arm is straight.
5. Complete the repetitions on one side, then switch arms and repeat.

Tips

• 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.

Muscles

Primary: Brachialis, Brachioradialis

Secondary: Biceps, Forearm flexors