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One-Arm Seated Dumbbell Hammer Curl

Also: dumbbell one arm seated hammer curl

Main
Biceps
Secondary
Forearms
Equipment
DumbbellBench
Level
Beginner
Movement
Elbow flexion

How to do it

  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.

Same movement

See arms
Alternating Dumbbell CurlBiceps · DumbbellAlternating Dumbbell Hammer Preacher CurlBiceps · Dumbbell, BenchAlternating Dumbbell Preacher CurlBiceps · Dumbbell, Bench

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Log every set of One-Arm Seated Dumbbell Hammer Curl and watch your best climb, week by week.

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Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım