Dumbbell One-Arm Standing Hammer Curl
One dumbbell curled thumb up while standing, the free arm hanging; working one side at a time keeps the stronger arm from carrying the weaker.
How to do it
Setup
Standing tall, one dumbbell at the side in a neutral grip, free arm relaxed.
Steps
- Curl the bell to the shoulder, thumb on top.
- Keep the torso square; the single load pulls you sideways.
- Lower slowly; switch arms after the set.
Common mistakes
Tipping toward the bell: brace and stand square. Palm rolling up near the top: the thumb stays up. Swinging the bell from the thigh: pause at the bottom.
Breathing
Exhale on the curl, inhale lowering.
