Dumbbell Hammer Curl II
Description
The dumbbell hammer curl II is a seated variation of the standard hammer curl. Performed on a bench, the seated position eliminates body english and lower body cheating, allowing strict isolation of the brachialis and brachioradialis muscles for thicker arm development.
Muscle Group
Equipment Required
Dumbbell Hammer Curl II Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing each other (hammer grip).
- Sit tall with your chest up and shoulders back.
- Pin your elbows against your sides.
- Curl both dumbbells up by bending only at the elbows, keeping the hammer grip.
- Squeeze hard at the top with the dumbbells near shoulder height.
- Lower the dumbbells back down with control to full extension.
- Maintain the neutral grip throughout the entire set.
Dumbbell Hammer Curl II Form & Visual
Dumbbell Hammer Curl II Benefits
- Seated position eliminates body english
- Hammer grip targets brachialis and brachioradialis
- Builds arm thickness
- Strict isolation of the elbow flexors
- Useful for hypertrophy training
- Pairs well with curls for full arm development
Dumbbell Hammer Curl II Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii (long head)
- Forearm flexors
Dumbbell Hammer Curl II Variations & Alternatives
- Dumbbell Hammer Curl
- Standing Hammer Curl
- Seated Dumbbell Curl
- Cross Body Hammer Curl
