dumbbell one arm seated hammer curl
- Target
- biceps
- Secondary
- forearms
- Equipment
- dumbbell
- Body part
- upper arms
Instructions
- 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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