How to do the Dumbbell One Arm Seated Hammer Curl
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.
Dumbbell One Arm Seated Hammer Curl demonstration · © GymiaFit
Dumbbell One Arm Seated Hammer Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell One Arm Seated Hammer Curl step by step
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- 3Rest your elbow on the inside of your thigh, just above the knee.
- 4Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- 5Pause for a moment at the top, squeezing your biceps.
- 6Inhale and slowly lower the dumbbell back to the starting position.
- 7Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Seated Hammer Curl — questions
What muscles does the Dumbbell One Arm Seated Hammer Curl work?
The Dumbbell One Arm Seated Hammer Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell One Arm Seated Hammer Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Seated Hammer Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Seated Hammer Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Seated Hammer Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.