Dumbbell one arm seated hammer curl

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Dumbbell one arm seated hammer curl

Upper arms · Dumbbell

Target muscles

Biceps

Also works

Forearms

How to do it

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  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold a dumbbell in one hand with a neutral grip (palms facing each other).
  3. 3Rest your elbow on the inside of your thigh, just above the knee.
  4. 4Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  5. 5Pause for a moment at the top, squeezing your biceps.
  6. 6Inhale and slowly lower the dumbbell back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch arms.

Exercise text from exercises-dataset by Hasan Emir Yıldırım, MIT License. Credits