Dumbbell One Arm Seated Hammer Curl

Description

How to Do Dumbbell One Arm Seated Hammer Curl

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.