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
Secondary muscles
Primary body parts
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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