Dumbbell One Arm Seated Hammer Curl

Also known as: one arm dumbbell seated hammer curl

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Biceps

Dumbbell

Skip the guesswork: Dumbbell One Arm Seated Hammer Curl leans on independent dumbbell loading for muscle you built on purpose.

How to do Dumbbell One Arm Seated Hammer Curl

Sit on a bench with your back straight and feet flat on the ground.
Hold a dumbbell in one hand with a neutral grip (palms facing each other).
Rest your elbow on the inside of your thigh, just above the knee.
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
Pause for a moment at the top, squeezing your biceps.
Inhale and slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell One Arm Seated Hammer Curl Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell One Arm Seated Hammer Curl Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Dumbbell One Arm Seated Hammer Curl

Easier progression

Dumbbell Reverse Spider Curl

Swap Dumbbell One Arm Seated Hammer Curl For

Cable Lying Bicep Curl

Barbell Prone Incline Curl

Olympic Barbell Hammer Curl

Dumbbell One Arm Seated Hammer Curl — Frequently Asked Questions

How do you do the Dumbbell One Arm Seated Hammer Curl?

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in one hand with a neutral grip (palms facing each other). Rest your elbow on the inside of your thigh, just above the knee. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell One Arm Seated Hammer Curl work?

The Dumbbell One Arm Seated Hammer Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell One Arm Seated Hammer Curl should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Seated Hammer Curl good for beginners?

Not usually. The Dumbbell One Arm Seated Hammer Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell One Arm Seated Hammer Curl?

Try the Cable Lying Bicep Curl, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Seated Hammer Curl the same as the one arm dumbbell seated hammer curl?

Yes. The Dumbbell One Arm Seated Hammer Curl is also commonly called the one arm dumbbell seated hammer curl. Different gyms and training programs label it differently, but "one arm dumbbell seated hammer curl" refer to this same movement.