The dumbbell one arm seated hammer curl is an isolation exercise targeting the bicep and forearms. It is performed seated, with the elbow braced against the thigh, using a neutral grip to emphasize the brachialis and brachioradialis muscles.
Also Works
Forearms
How to Perform
1
Sit on a bench with your back straight and feet flat on the ground.
2
Hold a dumbbell in one hand with a neutral grip (palms facing each other).
3
Rest your elbow on the inside of your thigh, just above the knee.
4
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
5
Pause for a moment at the top, squeezing your biceps.
6
Inhale and slowly lower the dumbbell back to the starting position.
7
Repeat for the desired number of repetitions, then switch arms.
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