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Beginner
Biceps
Dumbbell One Arm Seated Hammer Curl
This exercise builds muscle in your biceps and forearms. You sit down and rest your elbow against your inner thigh for support. You hold the dumbbell with your palm facing sideways, just like you are holding a hammer.
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How to Perform
- 1Sit on a bench with your back straight and your feet flat on the floor.
- 2Hold a dumbbell in one hand with your palm facing inward.
- 3Place your elbow against the inside of your thigh, right near your knee.
- 4Keep your upper arm still, breathe out, and lift the weight up toward your shoulder.
- 5Stop for a second at the top to squeeze your bicep muscle.
- 6Breathe in and slowly lower the dumbbell back down to the start.
- 7Finish all your reps on one side, then switch to the other arm.
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