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Biceps · Intermediate

Dumbbell One Arm Seated Hammer Curl

Seated single-arm neutral-grip curl emphasizing the brachialis, brachioradialis, and biceps.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a bench with a dumbbell in one hand, arm hanging down.
  2. 02Keeping your elbow close to your torso, curl the weight while maintaining the hammer grip.
  3. 03Squeeze at the top before lowering the weight back to the start.
  4. 04Repeat for the prescribed repetitions, then switch arms.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One Arm Standing Hammer CurlRelated variationAlternating Dumbbell Strict Hammer CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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