Dumbbell One Arm Standing Hammer Curl
Also known as: one arm dumbbell standing hammer curl
Chasing muscle you built on purpose? Dumbbell One Arm Standing Hammer Curl uses independent dumbbell loading to get there.
How to do Dumbbell One Arm Standing Hammer Curl
- Stand up straight with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell One Arm Standing Hammer Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell One Arm Standing Hammer Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell One Arm Standing Hammer Curl
Swap Dumbbell One Arm Standing Hammer Curl For
Dumbbell One Arm Standing Hammer Curl — Frequently Asked Questions
How do you do the Dumbbell One Arm Standing Hammer Curl?
Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Standing Hammer Curl work?
The Dumbbell One Arm Standing Hammer Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Standing Hammer Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Standing Hammer Curl good for beginners?
Not usually. The Dumbbell One Arm Standing Hammer Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell One Arm Standing Hammer Curl?
Try the Cable Reverse One Arm Curl, Band One Arm Overhead Biceps Curl or the Lever Reverse Grip Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Standing Hammer Curl the same as the one arm dumbbell standing hammer curl?
Yes. The Dumbbell One Arm Standing Hammer Curl is also commonly called the one arm dumbbell standing hammer curl. Different gyms and training programs label it differently, but "one arm dumbbell standing hammer curl" refer to this same movement.
