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Seated One-Arm Dumbbell Hammer Curl

A seated single-arm neutral-grip curl that biases the brachialis and brachioradialis while the bench removes lower-body momentum.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-seated-hammer-curl

Demonstration coming soon

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Primary

BrachialisBrachioradialis

Secondary

Biceps brachiiForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit on the end of a flat bench with feet planted.
  2. 02Hold a dumbbell in one hand with a neutral thumb-up grip.
  3. 03Let the arm hang straight at your side.
  4. 04Rest the free hand on your thigh.

Execution

  1. 01Curl the dumbbell toward the shoulder keeping the palm facing in.
  2. 02Keep the elbow tucked at your side.
  3. 03Pause briefly at the top of the curl.
  4. 04Lower slowly back to a straight arm.

Checkpoints

  • -The grip stays neutral from bottom to top.
  • -The torso stays upright without rocking.
  • -The elbow does not drift forward at the top.
  • -The rep finishes at full elbow extension.

Common mistakes

  • -Leaning back to finish hard reps.
  • -Swinging the dumbbell across the body.
  • -Letting the shoulder shrug up during the curl.
  • -Cutting the range short at the bottom.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps per arm.
  • -Hammer curls tolerate slightly heavier loads than supinated curls.
  • -Alternate blocks with supinated curls to train the full elbow flexor group.

Related exercises

Seated Dumbbell Hammer Curl

Dumbbell / Arms

Dumbbell Alternate Seated Hammer Curl

Dumbbell / Arms

Hammer Curl

Dumbbell / Arms

Standing One-Arm Dumbbell Hammer Curl

Dumbbell / Arms

Out now

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