Single-Arm Dumbbell Hammer Concentration Curl
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Muscles worked
- High load
- Brachialis
- Medium load
- Biceps and Forearms · Brachioradialis
Not shown on the map: Brachialis
Primary muscles
How to do it
Sit on a bench with your feet wide and hold one dumbbell with a neutral grip. Lean forward with a flat back and brace the back of the upper arm against the inner thigh. Curl the dumbbell without moving the upper arm, then lower it fully under control.
Form cues
- Keep your palm facing inward.
- Brace the upper arm against the inner thigh.
- Avoid twisting or lifting the shoulder.
Safety
Talk to a professional before this exercise if you have any of the following:
ElbowWristLower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.