One Arm Standing Hammer Curl Exercise Video

Exercise Instructions:

The one arm hammer curl is a great exercise for the biceps and the forearms. Setup by grasping a dumbbell and standing straight up with the dumbbell by your side. You should be using a neutral grip, meaning your palm are facing your body. You can use your other arm to stabilize the body. Take up the "slack" by bending your arm slightly. This is the starting position. Slowly curl the dumbbell up as far as possible. Squeeze the bicep at the top of the movement, then slowly lower the dumbbell back to the starting position. Repeat on the other arm.

Tips & Advice:

Keep the tension on the bicep muscle throughout the set, do not rest at the top of the movement or allow your arm to hang at the bottom of the movement. Keep your back straight and body fixed throughout the set. Keep you elbow in at your side. And finally, always work your weakest arm first.

More Dumbbells Bicep Exercises:

1. Standing Dumbbell Curl
2. Alternating Standing Dumbbell Curl
3. One Arm Standing Dumbbell Curl
4. Twisting Standing Dumbbell Curl
5. Standing Hammer Curl
6. Alternate Standing Hammer Curl
7. Hammer Curl Across The Body
8. Seated Dumbbell Curl
9. Alternate Seated Dumbbell Curl
10. One Arm Seated Dumbbell Curl
11. Seated Hammer Curl
12. Alternate Seated Hammer Curl
13. One Arm Seated Hammer Curl
14. Incline Dumbbell Curl
15. Alternate Incline Dumbbell Curl
16. Incline Hammer Curl
17. Alternate Incline Hammer Curl
18. Prone Incline Dumbbell Curl
19. One Arm Prone Dumbbell Curl
20. Prone Incline Hammer Curl
21. One Arm Prone Hammer Dumbbell Curl
22. Lying Dumbbell Curl
23. Concentration Curl
24. Dumbbell Preacher Curl
25. Alternate Dumbbell Preacher Curl
26. One Arm Dumbbell Preacher Curl
27. Dumbbell Hammer Preacher Curl
28. Alternate Dumbbell Hammer Preacher Curl
29. One Arm Dumbbell Hammer Preacher Curl
30. Incline Bench Dumbbell Curl
31. Incline Bench Hammer Curl
32. Zottman Curl
33. Zottman Preacher Curl
34. Lying Wide Dumbbell Curl

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Exercise Pictures:

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