Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Forearms
Target Muscle Group
Biceps
One-Arm Seated Hammer Curl Instructions
- Grab a dumbbell with a neutral grip and sit on the end of a bench with your feet around shoulder width apart.
- Bend the arm slightly to keep tension in the bicep. This is the starting position for the exercise.
- With your elbows tucked in at your sides, slowly curl up the dumbbell up as far as possible while maintaining a neutral grip.
- Contract the bicep muscle at the top of the movement, and then slowly lower the dumbbell back to the starting position.
- 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.
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.
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