dumbbell one arm seated hammer curl
dumbbell one arm seated hammer curl — highlighted muscle: biceps

Muscles worked

biceps, forearms

Sign in to saveWatch a demonstration

© Gym visual — https://gymvisual.com/

dumbbell one arm seated hammer curl

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearms

How to perform it

  1. 1

    Sit on a bench with your back straight and feet flat on the ground.

  2. 2

    Hold a dumbbell in one hand with a neutral grip (palms facing each other).

  3. 3

    Rest your elbow on the inside of your thigh, just above the knee.

  4. 4

    Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.

  5. 5

    Pause for a moment at the top, squeezing your biceps.

  6. 6

    Inhale and slowly lower the dumbbell back to the starting position.

  7. 7

    Repeat for the desired number of repetitions, then switch arms.

Similar exercises