TETSUDumbbell One Arm Seated Hammer Curl
The Dumbbell One Arm Seated Hammer Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell One Arm Seated Hammer Curl
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell One Arm Seated Hammer Curl work?
The Dumbbell One Arm Seated Hammer Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell One Arm Seated Hammer Curl?
You need a dumbbell to perform the Dumbbell One Arm Seated Hammer Curl.
How many sets and reps of the Dumbbell One Arm Seated Hammer Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell One Arm Seated Hammer Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your biceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.