Dumbbell Seated Hammer Curl
Perform seated dumbbell hammer curls to build strong forearms and biceps. This exercise targets the brachioradialis, brachialis, and biceps brachii,
Description
A dumbbell seated hammer curl is a type of bicep curl that targets the biceps and forearms. The exercise is performed in a seated position with a dumbbell in each hand, palms facing inwards.
How to Do Dumbbell Seated Hammer Curl
- 1Setup
Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- 2Setup
Keep your back straight, chest up, and shoulders slightly retracted, letting the dumbbells hang at arm's length by your sides with elbows fully extended and close to your torso.
- 3
Exhale as you slowly curl both dumbbells upwards towards your shoulders, keeping your palms facing each other throughout the movement.
- 4
Continue curling until your forearms are vertical or just shy of touching your shoulders, pausing briefly at the top to maximize muscle contraction.
- 5
Inhale as you slowly lower the dumbbells back to the starting position with controlled movement, resisting the weight throughout the eccentric phase and fully extending your arms.
Tips
- Maintain a strict neutral grip throughout the entire movement to effectively target the brachioradialis and brachialis.
- Control the eccentric (lowering) phase of the curl for 2-3 seconds to maximize time under tension and muscle growth.
- Keep your elbows pinned to your sides and avoid swinging the dumbbells, using only your forearm and bicep muscles to lift the weight.
- Breathe out as you curl up and breathe in as you lower the dumbbells, coordinating your breath with the movement.
Common Mistakes
- ×Swinging the weight: Avoid using momentum by keeping your torso stable and only moving at the elbow joint to lift the dumbbells.
- ×Losing neutral grip: Ensure your palms remain facing each other throughout the entire range of motion to properly engage the target muscles.
- ×Not fully extending at the bottom: Fully extend your arms at the bottom of each rep to achieve a full stretch in the biceps and allow for a complete range of motion.
Variations
Dumbbell Seated Curl
Perform dumbbell seated curls to build strong, sculpted biceps. This isolation exercise targets your upper arms for peak muscle development.
Dumbbell Prone Incline Hammer Curl
Perform dumbbell hammer curls lying prone on an incline bench to target the brachioradialis and biceps.
Dumbbell Incline Hammer Curl
Target your biceps and forearms with the Dumbbell Incline Hammer Curl. This seated exercise maximizes bicep stretch and builds strong, defined arms.
Dumbbell Hammer Curl
Master the Dumbbell Hammer Curl to build strong, defined forearms and upper arms. This effective exercise targets the brachioradialis and brachialis for
Related Exercises
Dumbbell Prone Incline Curl
Perform dumbbell prone incline curls to isolate your brachialis and build thicker, stronger arms. Lying face-down on an incline bench maximizes tension.
Dumbbell Incline Inner Biceps Curl
Sculpt your biceps with the Dumbbell Incline Inner Biceps Curl. This variation on an incline bench isolates the inner head for peak contraction and
Dumbbell Incline Biceps Curl
Sculpt powerful biceps with the Dumbbell Incline Biceps Curl. This exercise isolates the long head of your biceps, maximizing muscle engagement and growth
Dumbbell Biceps Curl (with arm blaster)
Maximize biceps isolation with the Dumbbell Biceps Curl using an arm blaster. This exercise targets the biceps brachii for optimal arm development.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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