Hammer Curl - Seated, One Arm (Dumbbell)

Sit on a bench. Curl one dumbbell with a hammer grip. Sitting prevents you from using body english to swing the weight up.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

dumbbellbench

Unilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with your feet flat on the floor, ensuring your back is supported.
- Hold a dumbbell in one hand with your arm fully extended down at your side, palm facing your body.
Step 2Position Your Arm
- Keep your elbow close to your torso and ensure your upper arm remains stationary.
- Engage your core and maintain a straight posture throughout the exercise.
Step 3Curl the Dumbbell
- Bend your elbow to lift the dumbbell towards your shoulder, keeping your palm facing inwards throughout the movement.
- Focus on using your bicep to lift the weight, avoiding any swinging or momentum.
Step 4Squeeze at the Top
- At the top of the movement, squeeze your bicep for a moment to maximize contraction.
- Ensure that your shoulder remains down and relaxed during the curl.
Step 5Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position with control, fully extending your arm.
- Avoid letting the weight drop quickly; control the descent to engage the muscle effectively.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
- After completing your set, switch to the other arm and repeat the process.
Step 7Finish the Exercise
- Once you have completed your sets, carefully place the dumbbell down on the floor or bench.
- Take a moment to stretch your arms and relax your muscles after the workout.