One-Arm Standing Hammer Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Standing Hammer Curl is a unilateral exercise that targets the biceps and also engages the forearms as a secondary muscle group. Performed with a dumbbell, this exercise involves standing upright, holding the weight in a neutral grip (palm facing the body), and curling the dumbbell towards the shoulder while keeping the elbow close to the torso. This movement emphasizes the brachialis and brachioradialis, providing a more well-rounded development of the upper arm. It's an effective exercise for building strength and size in the biceps and forearms, while also improving grip strength.
How to Perform
Preparation: Begin by standing upright with your feet shoulder-width apart. Grasp a dumbbell in one hand, letting it hang naturally at your side.
Grip Position: Ensure you have a neutral grip, meaning your palm should be facing inward toward your body. You can use your opposite hand to help stabilize your posture if needed.
Starting Position: Slightly bend your elbow to take up any slack in the arm; this is your starting position.
Curl Movement: Gradually lift the dumbbell toward your shoulder while keeping your elbow close to your body. Focus on using your biceps to initiate the movement.
Peak Contraction: At the top of the curl, pause briefly and squeeze your biceps for maximum contraction. This helps enhance muscle engagement.
Lowering Phase: Slowly lower the dumbbell back to the starting position, maintaining control throughout the descent to maximize effectiveness.
Repeat: Complete the desired number of repetitions on one side, then switch to the other arm and repeat the process.
Tips
Maintain a steady breathing pattern, exhaling while curling the weight and inhaling as you lower it.
Keep your core engaged and avoid swinging your body to maintain proper form and prevent injury.
Consider incorporating this exercise into a balanced workout routine for optimal muscle development.
How Not to Perform
Avoid Excessive Weight: Do not choose a dumbbell that is too heavy. Lifting a weight beyond your capability can lead to poor form and increase the risk of injury. Start with a manageable weight to focus on technique.
Prevent Body Movement: Refrain from using momentum to lift the dumbbell. Do not sway your body or use your back to assist the curl; this detracts from targeting the biceps and can lead to strain.
Watch Your Elbow Position: Do not allow your elbow to flare out away from your body. Keep it tucked in close to your side to ensure that the biceps are doing the majority of the work.
Limit Range of Motion: Avoid lifting the dumbbell too high. Don’t raise it above shoulder level, as this can compromise form and reduce the effectiveness of the exercise. Focus on a controlled curl to just below the shoulder.
Control the Descent: Do not drop the dumbbell back to the starting position. Allow it to lower slowly and with control, which emphasizes the eccentric phase of the exercise and helps build strength.
Neglecting Breathing: Don’t hold your breath during the exercise. Remember to breathe steadily; exhale while curling the dumbbell and inhale while lowering it.
Disregarding Core Engagement: Avoid slouching or arching your back. Keep your core engaged and your torso upright to maintain stability and support your lower back.
Ignoring Warm-Up: Don’t skip a proper warm-up before starting your workout. A few dynamic stretches or lighter weight exercises can prepare your muscles and joints, reducing the risk of injury.
Focusing Solely on One Side: Avoid overworking one arm while neglecting the other. Ensure you perform equal repetitions on both sides to maintain balance and prevent muscle imbalances.
Losing Focus on Target Muscles: Don’t get distracted during the exercise. Concentrate on feeling the contraction in your biceps throughout the movement to maximize effectiveness and engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
