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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
시범 영상 준비 중
Primary
BrachialisBrachioradialis
Secondary
Biceps brachiiForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Sit on the end of a flat bench with feet planted.
- 02Hold a dumbbell in one hand with a neutral thumb-up grip.
- 03Let the arm hang straight at your side.
- 04Rest the free hand on your thigh.
Execution
- 01Curl the dumbbell toward the shoulder keeping the palm facing in.
- 02Keep the elbow tucked at your side.
- 03Pause briefly at the top of the curl.
- 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.