Dumbbell One Arm Seated Hammer Curl
Learn how to do the Dumbbell One Arm Seated Hammer Curl with proper form and technique. This dumbbell exercise primarily targets your Biceps, with secondary emphasis on Forearms.
How to Do the Dumbbell One Arm Seated Hammer Curl
Follow these steps to perform the Dumbbell One Arm Seated Hammer Curl with correct form:
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- 3Rest your elbow on the inside of your thigh, just above the knee.
- 4Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- 5Pause for a moment at the top, squeezing your biceps.
- 6Inhale and slowly lower the dumbbell back to the starting position.
- 7Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Seated Hammer Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Dumbbell One Arm Seated Hammer Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell One Arm Seated Hammer Curl work?
The Dumbbell One Arm Seated Hammer Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Dumbbell One Arm Seated Hammer Curl?
The Dumbbell One Arm Seated Hammer Curl requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell One Arm Seated Hammer Curl with proper form?
Start by Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in one hand with a neutral grip (palms facing each other). Rest your elbow on the inside of your thigh, just above the knee. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell One Arm Seated Hammer Curl?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Dumbbell One Arm Seated Hammer Curl?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Dumbbell One Arm Seated Hammer Curl best for?
The Dumbbell One Arm Seated Hammer Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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