The Dumbbell One Arm Seated Hammer Curl exercise is a variation of the traditional bicep curl that targets the biceps and forearms. This exercise is performed sitting down with one arm at a time, using a neutral grip (palms facing each other) to engage the brachialis muscle.
How to perform
Step by step instructions:1. Sit on a bench or chair with your back straight and feet flat on the floor. Hold a dumbbell in one hand with a neutral grip (palm facing towards your body).
2. Rest your elbow on the inside of your thigh, just above your knee, with your arm extended down towards the floor.
3. Keep your elbow stationary and curl the dumbbell towards your shoulder by contracting your bicep.
4. Hold the top position for a brief moment, squeezing your bicep, then slowly lower the weight back down to the starting position.
5. Repeat for the desired number of repetitions on one arm, then switch to the other arm and perform the same number of reps.
6. Make sure to keep your back straight, core engaged, and focus on controlling the weight throughout the movement to avoid swinging or using momentum.
7. To increase intensity, you can use heavier dumbbells or perform more reps/sets. It's important to start with a lighter weight to master the form before advancing.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.