Dumbbell One Arm Seated Hammer Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Biceps Brachii, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- One Arm Seated Hammer Curl
How to: Dumbbell One Arm Seated Hammer Curl
- Sit on a bench with a dumbbell in one hand, arm hanging down.
- Keeping your elbow close to your torso, curl the weight while maintaining the hammer grip.
- Squeeze at the top before lowering the weight back to the start.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes
- Allowing the upper arm to move instead of keeping it locked.
- Using momentum rather than muscle to lift weight.
- Swinging the dumbbell instead of conducting a controlled curl.
Modifications
- Perform with a lighter weight for beginners.
- Use a stable surface for support if necessary.
Tips
- Maintain a straight wrist throughout the movement.
- Keep your upper arm stationary to isolate the muscle.
- Focus on slow and controlled movements to maximize tension.
Dumbbell One Arm Seated Hammer Curl Alternatives
Tags
upper arms
bicep curls
strength training
dumbbell exercises
hammercurls
isolated exercise