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Biceps · Dumbbell · Beginner

How to do Dumbbell One Arm Seated Hammer Curl

The dumbbell one arm seated hammer curl is an isolation exercise targeting the biceps and forearms. It is performed seated, with the elbow braced against the thigh, using a neutral grip to emphasize the brachialis and brachioradialis muscles.

Dumbbell One Arm Seated Hammer Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell One Arm Seated Hammer Curl, step by step

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
  3. Rest your elbow on the inside of your thigh, just above the knee.
  4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  5. Pause for a moment at the top, squeezing 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.

Muscles worked

Dumbbell One Arm Seated Hammer Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell One Arm Seated Hammer Curl in SPLYT

Dumbbell One Arm Seated Hammer Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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