Dumbbell One Arm Seated Hammer Curl

Dumbbell One Arm Seated Hammer Curl Exercise Description

The Dumbbell One-Arm Seated Hammer Curl (concentration style) targets the elbow flexors with a neutral “hammer” grip. It emphasizes the brachialis and brachioradialis, with the biceps brachii assisting in elbow flexion. Bracing the upper arm against the inner thigh limits torso and shoulder movement, encouraging strict mechanics and focused tension on the target muscles. The neutral forearm position reduces the need for supination, helping maintain a consistent line of pull through the curl. Performed unilaterally, it supports attention to posture, wrist alignment, and controlled range on each side without relying on momentum.

Muscle Groups: Biceps, Forearms
Target Muscles: Brachialis, Brachioradialis
Assisting Muscles: Biceps Brachii - Short Head
Stabilizing Muscles: Extensor Carpi Ulnaris, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Lower Arms, Upper Arms
Body Surface: Front, Side
Body Symmetry: Unilateral
Equipment: Dumbbell
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Elbow Flexors
Joint Involvement: Single-joint
Muscle Location: Lower Bicep, Top Forearm
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Male

How To Do The Dumbbell One Arm Seated Hammer Curl Exercise

‘- Sit at the end of a flat bench with feet flat and knees slightly apart.
– Hold one dumbbell in a neutral grip (thumb pointing up) at your side.
– Hinge forward slightly and brace the back of your upper arm against the inside of the same-side thigh, just above the knee—not on the elbow joint.
– Set a neutral spine; keep ribs down, shoulders level, and lightly retract/depress the scapula.
– Start with the elbow near full extension without locking; keep the wrist straight and aligned with the forearm.
– Brace your trunk. Curl by flexing the elbow while keeping the upper arm fixed against the thigh.
– Raise the dumbbell until the forearm is vertical or the handle approaches shoulder level without letting the shoulder roll forward.
– Pause briefly while maintaining a neutral wrist—avoid bending or twisting at the wrist.
– Lower under control until the elbow returns to near full extension, maintaining contact with the thigh.
– Keep the torso still—avoid swinging, shrugging, or rotating. Switch arms and repeat.

Dumbbell One Arm Seated Hammer Curl Tips

‘- Sit at the end of the bench with your feet flat and knees slightly apart.
– Hold the dumbbell with a neutral “hammer” grip, thumb pointing up.
– Brace the back of your upper arm against the inside of your same-side thigh just above the knee, not on the elbow joint.
– Set a neutral spine with ribs down, shoulders level, and the shoulder blade lightly retracted and depressed.
– Start each rep with the elbow near full extension without locking, keeping contact between your upper arm and thigh.
– Keep your wrist straight and aligned with your forearm throughout the curl.
– Curl by flexing the elbow only, keeping the upper arm fixed against the thigh.
– Raise the dumbbell until your forearm is vertical or the handle approaches shoulder level without letting the shoulder roll forward.
– Pause briefly at the top while maintaining a neutral wrist.
– Lower the dumbbell under control back to near full extension, keeping the torso still and avoiding swinging, shrugging, or rotating.

Dumbbell One Arm Seated Hammer Curl Beginner Introduction

The Dumbbell One-Arm Seated Hammer Curl (concentration style) is a controlled arm curl performed on a bench with a single dumbbell. The hand stays in a hammer-style grip, which places strong demand on the elbow-bending muscles of the upper arm and the top of the forearm. With the back of the upper arm resting firmly along the inside of the thigh, movement centers almost entirely on the elbow, encouraging a strict, no-swing curl pattern.

Because the arm is supported against the leg, the torso and shoulders stay relatively quiet while the weight travels through a smooth, curved path. The neutral hand and forearm position minimizes twisting of the wrist and forearm, promoting a steady pull from start to finish. Working one side at a time highlights any differences between arms and brings extra awareness to posture, wrist alignment, and a measured range of motion on each repetition.