Dumbbell One Arm Seated Hammer Curl

Dumbbell One Arm Seated Hammer Curl

The Dumbbell One Arm Seated Hammer Curl is a highly effective exercise that targets the biceps muscles. This exercise is performed while sitting down on a bench or a chair, providing stability and focus. It primarily works the brachialis muscle, which runs along the side of the upper arm and gives a more defined shape to the biceps. The key equipment required for this exercise is a dumbbell, preferably of a weight that challenges your muscles without compromising your form. The seated position ensures that you isolate the bicep muscles throughout the movement, allowing for maximum activation and growth. By performing the One Arm Seated Hammer Curl, you can build both strength and size in your biceps. In addition to the aesthetic benefits, strong biceps also contribute to improved functionality in everyday activities such as lifting objects, pushing, and pulling. Regularly incorporating this exercise into your routine can help you achieve toned and well-defined arms. Remember to maintain proper form throughout the exercise. Keep your back straight, engage your core muscles, and avoid excessive swinging or momentum. Additionally, control the weight as you lower it to maximize the eccentric contraction and increase the intensity of the exercise. Always consult with a fitness professional or trainer to ensure that this exercise is appropriate for your specific fitness level and any underlying medical conditions. Incorporating a variety of exercises into your workout routine and focusing on overall body strength will help you achieve balanced and sustainable results.

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Instructions

  • Sit down on a flat bench with a dumbbell in one hand and let your arm hang down by your side, keeping your palm facing your body.
  • Brace your core and keep your back straight throughout the exercise.
  • Raise the dumbbell by flexing at the elbow joint, while keeping your upper arm stationary and close to your body.
  • Continue curling the weight until your forearm is fully contracted and the dumbbell is at shoulder level.
  • Squeeze your biceps at the top of the movement, and then slowly lower the dumbbell back to the starting position.
  • Repeat for the desired number of repetitions and then switch arms.
  • Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise to engage the biceps effectively.
  • Keep your core engaged and avoid swinging or using momentum to lift the dumbbell.
  • Perform the exercise in a controlled manner, with a slow and steady tempo.
  • Inhale while lowering the dumbbell and exhale during the upward movement.
  • Utilize a weight that challenges you without compromising your form.
  • Alternate arms after each set to ensure balanced development.
  • Include this exercise as part of a well-rounded bicep training routine.
  • Ensure you have a stable and secure seat or bench to perform the exercise.
  • Consult with a fitness professional or trainer for proper technique and form guidance.
  • Ensure you warm up adequately before starting the exercise.
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