Dumbbell Seated Hammer Curl

Perform seated dumbbell hammer curls to build strong forearms and biceps. This exercise targets the brachioradialis, brachialis, and biceps brachii,

IntermediateUpper Arms Dumbbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Seated Hammer Curl

Isolation

Dumbbell Seated Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Prone Incline Hammer Curl

Upper Arms · Brachioradialis · Dumbbell

Intermediate

Isolation

Dumbbell Incline Hammer Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Hammer Curl

Upper Arms · Brachioradialis · Dumbbell

Intermediate

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.

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How to do Dumbbell Seated Hammer Curl

01
Setup
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).
02
Setup
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.
03
Exhale as you slowly curl both dumbbells upwards towards your shoulders, keeping your palms facing each other throughout the movement.
04
Continue curling until your forearms are vertical or just shy of touching your shoulders, pausing briefly at the top to maximize muscle contraction.
05
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.

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Questions

What muscles does Dumbbell Seated Hammer Curl work?

Dumbbell Seated Hammer Curl primarily targets Brachioradialis. Secondary muscles include Biceps Brachii, Brachialis.

Is Dumbbell Seated Hammer Curl good for beginners?

Dumbbell Seated Hammer Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Seated Hammer Curl?

You need Dumbbell to perform Dumbbell Seated Hammer Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Seated Hammer Curl?

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.

What are common mistakes when doing Dumbbell Seated Hammer Curl?

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.