Dumbbell One Arm Seated Hammer Curl

bicepsupper armsdumbbell

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.

Dumbbell One Arm Seated Hammer Curl exercise demonstration showing proper form

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:

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold a dumbbell in one hand with a neutral grip (palms facing each other).
  3. 3Rest your elbow on the inside of your thigh, just above the knee.
  4. 4Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  5. 5Pause for a moment at the top, squeezing your biceps.
  6. 6Inhale and slowly lower the dumbbell back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch arms.

Dumbbell One Arm Seated Hammer Curl Muscles Worked

Primary

biceps

Secondary

forearms

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

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