Exercise 1678 · REF IGtBdNT

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Dumbbell Seated Hammer Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Turning the palms to face each other shifts load off the biceps and onto the brachialis and forearm, which is why hammer curls build thicker-looking arms without much added bicep peak. Sitting removes any back lean that would turn this into a shoulder movement. It pairs well after standard curls once the biceps are already fatigued.

How to Do the Dumbbell Seated Hammer Curl

1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Hammer Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Seated Hammer Curl work?

The Dumbbell Seated Hammer Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Seated Hammer Curl?

The Dumbbell Seated Hammer Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Seated Hammer Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.