Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Forearms
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

One-Arm Seated Hammer Curl Instructions

  1. Grab a dumbbell with a neutral grip and sit on the end of a bench with your feet around shoulder width apart. 
  2. Bend the arm slightly to keep tension in the bicep. This is the starting position for the exercise.
  3. With your elbows tucked in at your sides, slowly curl up the dumbbell up as far as possible while maintaining a neutral grip.
  4. Contract the bicep muscle at the top of the movement, and then slowly lower the dumbbell back to the starting position.
  5. Squeeze the bicep muscle hard, and then slowly lower the dumbbell back to the starting position.
  6. Repeat for desired reps, and then repeat on the other arm.

One-Arm Seated Hammer Curl Tips

  • As a general rule, always work the weakest part of your body first. For most people, this will mean doing the left arm before the right.
  • Keep your body fixed throughout the movement. Do not swing back. Only your forearm should be moving.
  • The rep timing should be slow and the weight should be controlled on the way down.
1 Comment
hemant gosavi
Posted on: Wed, 02/20/2013 - 04:30

hi