Two Arm Cable Curl On Incline Bench Exercise - How To Video & Tips
Try this exercise
Biceps
Dumbbells
Beginner
Pull
Forearm
The one arm seated hammer curl builds bigger biceps and stronger forearms. It lets you focus on one arm at a time for better muscle control and balance.
1. Sit on a bench with your back straight, holding a dumbbell in one hand with a neutral grip (palm facing your body). 2. Let your arm hang straight down beside the bench, keeping your elbow close to your side throughout the one arm seated hammer curl. 3. Curl the weight up by bending your elbow, keeping your wrist straight and palm facing inward the entire time. 4. Squeeze your bicep at the top, then slowly lower the dumbbell back to the starting position with control. 5. Complete all reps on one side before switching to the other arm for your one arm seated hammer curl set.
• Keep your back straight against the bench and avoid swinging during the one arm seated hammer curl movement. • Maintain a neutral wrist position throughout - don't let it bend forward or backward. • Control the weight on the way down, taking 2-3 seconds to lower it fully. • Focus on squeezing your bicep at the top of each one arm seated hammer curl rep for maximum muscle activation.
• Using your shoulder or back to swing the weight up instead of isolating your bicep during the one arm seated hammer curl. • Letting your elbow drift away from your body, which reduces the effectiveness of the exercise. • Rushing through the movement or dropping the weight too fast on the way down during your one arm seated hammer curl reps.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your biceps 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
.png)
