Beginner
DUMBBELL ONE ARM SEATED HAMMER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your back straight and feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand with a neutral grip (palms facing each other).
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Step:3 Rest your elbow on the inside of your thigh, just above the knee.
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Step:4 Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
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Step:5 Pause for a moment at the top, squeezing your biceps.
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Step:6 Inhale and slowly lower the dumbbell back to the starting position.
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Step:7 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
