10 Best Dumbbell One-arm Hammer Curl Alternatives for Small Gyms

Ranked Dumbbell One Arm Standing Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Standing Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Dumbbell Cross Body Hammer Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your body.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
2. Play demonstration

   2. Dumbbell One Arm Standing Curl

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
   2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
   3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
3. Play demonstration

   Progression

   3. Dumbbell Standing Concentration Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
   2. Place your opposite hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
4. Play demonstration

   Progression

   4. Dumbbell Standing One Arm Concentration Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
   2. Place your free hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
5. Play demonstration

   Progression

   5. Dumbbell Standing One Arm Reverse Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
   2. Keep your arm fully extended and close to your body, with your palm facing down.
   3. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
6. Play demonstration

   6. Dumbbell Waiter Biceps Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your upper arms close to your body and your elbows tucked in.
   3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
7. Play demonstration

   7. Barbell Standing Concentration Curl

   95% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
   2. Rest your opposite hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the weight back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
8. Play demonstration

   Progression

   8. Dumbbell One Arm Reverse Spider Curl

   94% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
   2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
   3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   4. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
   • Balance: easier to stay steady on than the Dumbbell One Arm Standing Hammer Curl
9. Play demonstration

   Progression

   9. Dumbbell Standing One Arm Curl (Over Incline Bench)

   94% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
   2. Place your other hand on an incline bench for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
   • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
   • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
   • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
   • Balance: easier to stay steady on than the Dumbbell One Arm Standing Hammer Curl
10. Play demonstration

    Progression

    10. Dumbbell Standing Preacher Curl

    94% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Dumbbell One Arm Standing Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Standing Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Standing Hammer Curl
    • Body position: standing, the same as the Dumbbell One Arm Standing Hammer Curl
    • Balance: easier to stay steady on than the Dumbbell One Arm Standing Hammer Curl