dumbbell one arm seated hammer curl

Instructions

1. 1

   Step 1: Sit on a bench with your back straight and feet flat on the ground.

2. 2

   Step 2: Hold a dumbbell in one hand with a neutral grip (palms facing each other).

3. 3

   Step 3: Rest your elbow on the inside of your thigh, just above the knee.

4. 4

   Step 4: Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.

5. 5

   Step 5: Pause for a moment at the top, squeezing your biceps.

6. 6

   Step 6: Inhale and slowly lower the dumbbell back to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions, then switch arms.