Single Arm Hammer Curl

Isolation
Upper Body
Biceps
Coaching Tips

• Do not use any momentum
• Isolate the biceps
• Keep the elbows in a fixed position.

Equipment Needed
Dumbbell
Volume
Beginner8 Reps3 Sets
Intermediate12 Reps4 Sets
Advanced16 Reps4 Sets
Intensity
Beginner10lbs
Intermediate15lbs
Advanced25lbs