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BicepsDumbbellIsolationbeginner

One-Arm Seated Hammer Curl Video Exercise Guide

One-Arm Seated Hammer Curl Video Exercise Guide
  1. Grab a dumbbell with a neutral grip and sit on the end of a bench with your feet around shoulder width apart. 
  2. Bend the arm slightly to keep tension in the bicep. This is the starting position for the exercise.
  3. With your elbows tucked in at your sides, slowly curl up the dumbbell up as far as possible while maintaining a neutral grip.
  4. Contract the bicep muscle at the top of the movement, and then slowly lower the dumbbell back to the starting position.
  5. Squeeze the bicep muscle hard, and then slowly lower the dumbbell back to the starting position.
  6. Repeat for desired reps, and then repeat on the other arm.