Dumbbell One Arm Seated Hammer Curl
Perform the Dumbbell One Arm Seated Hammer Curl to build strong, well-defined forearms and biceps.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell One Arm Seated Hammer Curl
Dumbbell Seated Drag Curl
Upper Arms · Dumbbell
Dumbbell One Arm Standing Hammer Curl
Upper Arms · Dumbbell
Dumbbell One Arm Prone Hammer Curl
Upper Arms · Dumbbell
Dumbbell Alternate Seated Hammer Curl
Upper Arms · Dumbbell
Description
A seated bicep exercise where you curl a dumbbell in a hammer grip position with one arm at a time.
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How to do Dumbbell One Arm Seated Hammer Curl
- 01Setup
Sit on a flat bench with a dumbbell in one hand, palm facing your body in a hammer grip. Keep your feet flat on the floor, shoulder-width apart, and maintain an upright posture with a neutral spine.
- 02Setup
Let the dumbbell hang naturally at arm's length beside your torso, ensuring your elbow is fully extended but not locked. Brace your core to stabilize your upper body throughout the movement.
- 03
Exhale as you slowly curl the dumbbell upward towards your shoulder, keeping your elbow tucked close to your side and your palm continuously facing your body. Focus on contracting your bicep and forearm.
- 04
Continue curling until your forearm is vertical or just past vertical, ensuring the movement is controlled and you are not swinging the weight. Squeeze the contraction at the top for a moment.
- 05
Inhale as you slowly lower the dumbbell back to the starting position, maintaining control throughout the eccentric phase. Fully extend your arm without locking the elbow before starting the next repetition.
Tips
- Maintain elbow position: Keep your elbow fixed and tucked close to your side throughout the movement to isolate the target muscles effectively and prevent shoulder involvement.
- Control the eccentric: Don't just let the weight drop; control the lowering phase (eccentric) for 2-3 seconds to maximize muscle growth and improve strength.
- Focus on the squeeze: At the top of the curl, consciously squeeze your bicep and brachialis for a moment to ensure maximum muscle activation.
- Avoid momentum: If you find yourself swinging the dumbbell or leaning back, the weight is too heavy; reduce the load to maintain strict form.
Common mistakes
- Using excessive momentum: Swinging the dumbbell up instead of curling it actively reduces muscle activation; use a lighter weight and focus on a slow, controlled movement.
- Flaring the elbow out: Allowing your elbow to move away from your side during the curl shifts tension away from the brachialis and brachioradialis; keep your elbow tucked in and stationary.
- Not fully extending the arm: Stopping short of a full arm extension at the bottom limits the range of motion and muscle stretch; ensure a complete, controlled extension without locking the elbow.
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Get Ellim — FreeQuestions
Is Dumbbell One Arm Seated Hammer Curl good for beginners?
Dumbbell One Arm Seated Hammer Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell One Arm Seated Hammer Curl?
You need Dumbbell to perform Dumbbell One Arm Seated Hammer Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell One Arm Seated Hammer Curl?
Maintain elbow position: Keep your elbow fixed and tucked close to your side throughout the movement to isolate the target muscles effectively and prevent shoulder involvement. Control the eccentric: Don't just let the weight drop; control the lowering phase (eccentric) for 2-3 seconds to maximize muscle growth and improve strength. Focus on the squeeze: At the top of the curl, consciously squeeze your bicep and brachialis for a moment to ensure maximum muscle activation. Avoid momentum: If you find yourself swinging the dumbbell or leaning back, the weight is too heavy; reduce the load to maintain strict form.
What are common mistakes when doing Dumbbell One Arm Seated Hammer Curl?
Using excessive momentum: Swinging the dumbbell up instead of curling it actively reduces muscle activation; use a lighter weight and focus on a slow, controlled movement. Flaring the elbow out: Allowing your elbow to move away from your side during the curl shifts tension away from the brachialis and brachioradialis; keep your elbow tucked in and stationary. Not fully extending the arm: Stopping short of a full arm extension at the bottom limits the range of motion and muscle stretch; ensure a complete, controlled extension without locking the elbow.
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Free · iPhone only · Available on the App Store