10 Best Dumbbell One Arm Seated Hammer Curl Alternatives for Home Gyms

The Dumbbell One Arm Seated Hammer Curl is done seated with dumbbells. Ranked closest by our scoring: Concentration Curls, the Dumbbell Concentration Curl and the EZ Bar Seated Close Grip Concentration Curl. Five harder versions, among them the Dumbbell One Arm Hammer Preacher Curl and the Dumbbell One Arm Zottman Preacher Curl, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell One Arm Seated Hammer Curl

Dumbbell One Arm Seated Hammer CurlPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

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

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Seated Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Concentration Curls

    1. Concentration Curls

    96% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
    2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
    3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
    4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
    5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  2. Dumbbell One Arm Hammer Preacher CurlPlay demonstration

    Progression

    2. Dumbbell One Arm Hammer Preacher Curl

    99% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the biceps.

    How to perform this exercise
    1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
    2. Hold the dumbbell with a neutral grip (palms facing your body).
    3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  3. Dumbbell Concentration CurlPlay demonstration

    3. Dumbbell Concentration Curl

    96% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
    2. Fully extend your arm and hold the dumbbell with an underhand grip.
    3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  4. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    4. EZ Bar Seated Close Grip Concentration Curl

    95% match
    • Biceps
    • Ez-barbell
    • Intermediate
    • Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  5. One Arm Dumbbell Preacher Curl

    5. One Arm Dumbbell Preacher Curl

    95% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
    2. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
    3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
    4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
    5. Switch arms and repeat the movement.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  6. Dumbbell One Arm Zottman Preacher CurlPlay demonstration

    Progression

    6. Dumbbell One Arm Zottman Preacher Curl

    95% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
    2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
    3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
    4. At the top of the curl, rotate your wrist so that your palm faces up.
    5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  7. Zottman Preacher Curl

    Progression

    7. Zottman Preacher Curl

    95% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
    2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
    3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
    4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
    5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  8. Dumbbell One Arm Reverse Preacher CurlPlay demonstration

    Progression

    8. Dumbbell One Arm Reverse Preacher Curl

    95% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
    2. Lower the dumbbell slowly until your arm is fully extended.
    3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  9. Dumbbell Seated Revers Grip Concentration CurlPlay demonstration

    Progression

    9. Dumbbell Seated Revers Grip Concentration Curl

    95% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
  10. Dumbbell Peacher Hammer CurlPlay demonstration

    10. Dumbbell Peacher Hammer Curl

    92% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
    3. This will be your starting position.
    4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
    5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    6. Hold the contracted position for a brief pause as you squeeze your biceps.
    7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
    8. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Hammer Curl
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Hammer Curl
    • Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl

Why You Might Need a Dumbbell One Arm Seated Hammer Curl Alternative

You may need substitutes because of wrist or elbow pain, lack of dumbbells, or the need for bilateral loading. Substitutes reduce joint stress or let you change loading patterns while preserving elbow-flexor recruitment. Choose variations that maintain a neutral wrist and strict elbow flexion to keep brachialis and brachioradialis activation high. For example, a seated cable hammer curl keeps constant tension and removes shoulder momentum, improving isolation when you can’t use a dumbbell.

How to Choose the Right Dumbbell One Arm Seated Hammer Curl Substitute

Select a substitute based on available equipment, desired muscle emphasis, and injury history. If you lack dumbbells, bands or cables replicate neutral-grip torque while preserving brachialis activation; cue: anchor band low and pull with elbow pinned. If you need more stability, pick a preacher or seated machine to limit shoulder involvement. For unilateral imbalances choose single-arm cable work and emphasize slow eccentrics to overload the biceps brachii and brachialis safely.

Dumbbell One Arm Seated Hammer Curl FAQ

What muscles does Dumbbell One Arm Seated Hammer Curl work?

The movement primarily targets the brachialis and brachioradialis, with the biceps brachii assisting. Maintain a neutral wrist and strict elbow flexion to maximize brachialis activation and minimize shoulder contribution.

Can I build muscle without doing Dumbbell One Arm Seated Hammer Curl?

Yes. You can build the same muscle mass with other neutral-grip or supinated curl variations, cables, bands, and compound pulls that provide progressive overload. Focus on full range of motion, controlled eccentrics, and gradually increasing load or reps to stimulate growth.

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