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: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell One Arm Seated Hammer Curl
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Forearms
How to perform Dumbbell One Arm Seated Hammer Curl
- 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.
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.
Best match 1. Biceps Leg Concentration Curl
86% match- Biceps
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the biceps with bodyweight alone.
How to perform this exercise
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
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: bodyweight only, not free weights
- Body position: seated, the same as the Dumbbell One Arm Seated Hammer Curl
2. Bodyweight Side Lying Biceps Curl
76% match- Biceps
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
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: bodyweight only, not free weights
- Triceps
- Bodyweight
- Beginner
- Isolation
A looser match: it works the triceps rather than the biceps.
How to perform this exercise
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
- Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
- Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, not biceps
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not seated
4. One Arm Towel Row
37% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: upper back, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell One Arm Seated Hammer Curl
5. Bodyweight Standing One Arm Row
37% match- Lats
- Bodyweight
- Intermediate
- Compound
A looser match: it works the lats rather than the biceps.
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell One Arm Seated Hammer Curl
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell One Arm Seated Hammer Curl
7. Hyperextension
34% match- Spine
- Bodyweight
- Intermediate
- Compound
A looser match: it works the spinal erectors rather than the biceps.
How to perform this exercise
- Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not biceps
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not seated
8. Hyperextension (On Bench)
34% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Slowly lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not biceps
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not seated
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell One Arm Seated Hammer Curl
10. Inverted Row With Straps
31% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a suspension trainer or straps at chest height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward, leaning back until your body is at an angle.
- Keep your body straight and engage your core.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not biceps
- Equipment: a suspension trainer, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than 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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