Dumbbell Seated Hammer Curl
Description
The dumbbell seated hammer curl performs hammer curls while seated on a bench for strict form. The seated position eliminates body english, making every rep pure arm work. The neutral (thumbs-up) grip targets the brachialis and brachioradialis more than standard curls.
Equipment Required
Dumbbell Seated Hammer Curl Instructions
- Sit on a bench with back support. Hold dumbbells at your sides with a neutral grip — palms facing each other.
- Sit tall. Brace your core.
- Curl both dumbbells up toward your shoulders, maintaining the neutral grip throughout.
- Squeeze at the top.
- Lower under control over two seconds.
- Keep your upper arms still — only forearms move.
- Seated position prevents cheating.
- Use moderate weight. Aim for 10 to 12 reps.
Dumbbell Seated Hammer Curl Form & Visual
Dumbbell Seated Hammer Curl Benefits
- Strict seated form — no body english
- Neutral grip targets brachialis
- Builds upper arm thickness
- Wrist-friendly grip
- Easy to load progressively
- Back support ensures clean form
Dumbbell Seated Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
Dumbbell Seated Hammer Curl Variations & Alternatives
- Dumbbell Hammer Curl (standing)
- Dumbbell Incline Hammer Press
- Cross-Body Hammer Curl
- Seated Alternating Hammer Curl
- Resistance Band Hammer Curl
