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All exercises

Dumbbell one arm seated hammer curl

Beginner

Dumbbell one arm seated hammer curl is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  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.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell biceps curl (with arm blaster)Barbell
  • Ez bar seated close grip concentration curlEZ bar
  • Barbell curlBarbell
  • Dumbbell seated hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell one arm seated hammer curl

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