Dumbbell One-Arm Seated Hammer Curl
One dumbbell curled thumb up while seated upright against a backrest; each side works alone and the free arm rests.
How to do it
Setup
Seated upright on a bench with a backrest, one dumbbell at the side in a neutral grip, free hand on the thigh.
Steps
- Curl the bell to the shoulder, thumb up.
- Squeeze at the top with the elbow still.
- Lower slowly; finish the set, then switch arms.
Common mistakes
Leaning away from the bell: sit square against the pad. Elbow traveling forward: it stays at the side. Letting the bell drop: control the whole way down.
Breathing
Exhale on the curl, inhale lowering.
