Description

The dumbbell one arm seated hammer curl is an isolation exercise that targets the biceps and forearms.

Starting Position

Sit upright on a bench with your back supported, feet flat on the floor. Hold the dumbbell with a neutral grip in one hand, arm extended downward.

Technical Execution

Curl the weight up towards your shoulder while keeping your elbow close to your body. Lower the weight back down in a controlled manner.

Range of Motion

Maintain a full range of motion by fully extending the arm at the bottom and squeezing the biceps at the top.

Variations

Variations include using a different grip (supinated, pronated) or performing the exercise standing.

Common Mistakes

Common mistakes include using momentum to swing the weight, not fully extending the arm, and arching the back.

Practical Advice

Ensure a controlled movement, maintain good posture, and focus on the contraction of the biceps throughout the exercise.

Additional Notes

Remember to breathe properly and engage the core for stability.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms