One Arm Seated Dumbbell Hammer Curl

March 20, 2015 - Bicep Exercises, Dumbbell Exercises, Upper Arm Exercises
One Arm Seated Dumbbell Hammer Curl



Grasp dumbbell and sit at the end of a flat bench with your back straight and hand to side (palms facing your body). This will be your starting position.


As you keep your upper arm stationary and your palm facing in inhale and start to curl the dumbbell until you reach a fully contracted position. Hold for a second, squeeze your biceps and lower the weight in controlled motion back to the starting position as you exhale. Perform the desired amount of repetitions then repeat the movement with your other arm.