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  • Dumbbell Standing Single Arm Hammer Curl

    Hold dumbbell at side with palm facing inward, elbow tight to body.
    Curl dumbbell upward while maintaining neutral grip throughout.
    Lower under control, keeping tension on biceps and forearm.

  • Dumbbell Seated Single Arm Hammer Curl

    Sit tall holding one dumbbell at your side with palm facing inward.
    Curl dumbbell toward shoulder while keeping elbow tight to your torso.
    Squeeze bicep, then lower slowly to full extension.

  • Dumbbell Single Arm Hammer Curl

    Stand or sit tall holding dumbbell at your side with palm facing inward.
    Curl dumbbell toward shoulder while keeping elbow tight to torso.
    Squeeze bicep, then lower slowly to full extension under control.
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