Single-Arm Dumbbell Hammer Curl

Also known as: One-Arm Hammer Curl, Single Arm Hammer Curl, Dumbbell One-Arm Hammer Curl

Single-Arm Dumbbell Hammer Curl is a isolation strength exercise using dumbbell that trains the biceps.

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Primary muscles: Biceps

Secondary muscles: Forearms

How to do it

1. Stand tall holding a dumbbell in one hand at your side with your palm facing your thigh.
2. Keeping your elbow tucked and the neutral grip throughout, curl the dumbbell up toward your shoulder.
3. Pause at the top, then lower slowly to full extension without swinging.
4. Finish all reps on one arm, then switch.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Arm Dumbbell Hammer Curl from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Biceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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