Seated Single-Arm Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Deltoid
• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells
• Flat Bench or Adjustable Bench

Technique

1. Sit on the end of a bench with one dumbbell held at your side, palm facing in.
2. Curl it up toward the shoulder with the thumb pointing up.
3. Lower slowly to a straight arm.
4. Finish the set, then switch arms.

Cues

• Wrist stays neutral the whole rep.
• Keep the elbow close to the body.

Common mistakes

• Twisting the torso.
• Letting the elbow drift forward.

Alternatives

• Single-Arm Hammer Curl
• Hammer Curl