dumbbell one arm seated hammer curl

How to perform it

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.

1. 1Sit on a bench with your back straight and feet flat on the ground.
2. 2Hold a dumbbell in one hand with a neutral grip (palms facing each other).
3. 3Rest your elbow on the inside of your thigh, just above the knee.
4. 4Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
5. 5Pause for a moment at the top, squeezing your biceps.
6. 6Inhale and slowly lower the dumbbell back to the starting position.
7. 7Repeat for the desired number of repetitions, then switch arms.