Dumbbell One Arm Seated Hammer Curl exercise animated demonstration

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Dumbbell One Arm Seated Hammer Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell One Arm Seated Hammer Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

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.

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