Seated Dumbbell Hammer Curl
Palms face the torso throughout the movement.
- Level
- Beginner
- Equipment
- Dumbbell, Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on a bench with feet flat and hold a dumbbell in each hand at your sides.
- Keep your palms facing your torso and your elbows tucked close to your ribs.
- Curl the weights upward toward your shoulders while keeping your upper arms stationary.
- Squeeze your biceps hard at the top of the movement without swinging your body.
- Lower the dumbbells slowly back to the starting position with full control.
Common mistakes
- Swinging the torso to generate momentum for the lift.
- Allowing the elbows to drift forward or outward during the curl.
- Rotating the wrists into a supinated grip at the top.
- Dropping the weights quickly instead of controlling the descent.
Tips
- Imagine holding a hammer throughout the entire range of motion.
- Keep your wrists straight and rigid to maximize forearm engagement.
- Drive through your heels to prevent using momentum from your legs.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
