One Arm Seated Hammer Curl Instructions
- Set up for the one arm seated hammer curl by grabbing a flat bench or adjustable bench and placing a dumbbell at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle.
- Sit on the end of the bench with your feet out in front of you and your knees together.
- Pick up the dumbbell and let it hang by your side with your palm facing your body (neutral grip).
- Use your other arm to stabilize your body.
- Bend the arm slightly to take the tension into the bicep. This is the starting position for the exercise.
- Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbell up as far as possible.
- Squeeze the bicep muscle hard, and then slowly lower the dumbbell back to the starting position.
- Repeat for desired reps, and then repeat on the other arm.
- 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.