Dumbbell Seated Hammer Curl

Dumbbell Seated Hammer Curl


This exercise involves sitting on a bench with dumbbells in each hand and curling them up towards the shoulders with a neutral grip (palms facing each other). It primarily targets the biceps and forearms.

Muscle Group

Equipment Required

Dumbbell Seated Hammer Curl Instructions

  1. Start by sitting on a bench with your back straight and your feet flat on the ground.
  2. Hold a dumbbell in each hand with your palms facing each other and your elbows resting on your thighs.
  3. Slowly curl the dumbbells up towards your shoulders, keeping your elbows stationary and your palms facing each other.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Slowly lower the dumbbells back down to the starting position, keeping your elbows on your thighs.
  6. Repeat for the desired number of repetitions.

Dumbbell Seated Hammer Curl Form & Visual

Dumbbell Seated Hammer Curl

Dumbbell Seated Hammer Curl Benefits

  • Targets the brachialis muscle, which is located underneath the biceps and helps to give the arm a more defined look
  • Helps to improve grip strength and forearm development
  • Allows for a greater range of motion compared to traditional bicep curls
  • Can be performed with lighter weights, making it a great exercise for beginners or those with wrist or elbow pain
  • Can be easily modified by changing the grip or using different types of dumbbells

Dumbbell Seated Hammer Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Dumbbell Seated Hammer Curl Variations & Alternatives