Single-Arm Hammer Curl

A unilateral hammer curl for the brachialis and forearm, focusing on each arm separately.

• Isolation
• Dumbbell
• Beginner

How to do it

• Neutral grip, elbow fixed at your side
• Curl up and squeeze at the top
• Lower under control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using momentum
• Letting your elbow drift forward

Muscles worked

Primary

• Biceps

Secondary

• Forearm

Alternatives

• Hammer Curl
• Incline Hammer Curl