bicepsdumbbell
dumbbell one arm seated hammer curl
dumbbell one arm seated hammer curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a bench with your back straight and feet flat on the ground.
Step 2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
Step 3. Rest your elbow on the inside of your thigh, just above the knee.
Step 4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
Step 5. Pause for a moment at the top, squeezing your biceps.
Step 6. Inhale and slowly lower the dumbbell back to the starting position.
Muscles & body parts
Primary muscles
biceps
Secondary muscles
forearms
Primary body parts
biceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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