# Seated Single-Arm Hammer Curl

URL: https://heatsy.app/ex/seated-single-arm-hammer-curl

Also known as: One-Arm Seated Neutral Dumbbell Curl, Seated One-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](https://heatsy.app/ex/single-arm-hammer-curl)
- [Hammer Curl](https://heatsy.app/ex/hammer-curl)