Dumbbell Seated Hammer Curl
Build bigger arms! Dumbbell Seated Hammer Curls isolate your biceps and forearms for maximum growth. Get curling!
The Dumbbell Seated Hammer Curl mainly works the biceps, with help from the forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Seated Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Inner Forearm (wrist flexors)
Dumbbell Seated Hammer Curl Variations and Alternatives
How to do the Dumbbell Seated Hammer Curl
Begin by selecting appropriate weight dumbbells and sitting on a bench with back support. Place the dumbbells on your thighs with palms facing your body, maintaining a neutral grip (like holding a hammer).
Keep your back straight and shoulders pulled back slightly. Your feet should be planted firmly on the ground.
With a firm grip on the dumbbells, slowly lift them by flexing at the elbows while keeping your upper arms stationary. The neutral grip should remain unchanged throughout the movement.
Curl the dumbbells up towards your shoulders without swinging or using momentum.
Contract your biceps forcefully at the top of the movement, holding briefly in the contracted position.
Slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions.
Ensure that you maintain a neutral spine and avoid any rocking or swinging of the body to maximize the effectiveness of the exercise and minimize the risk of injury.
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Dumbbell Seated Hammer Curl FAQs
What muscles does the Dumbbell Seated Hammer Curl work?
The Dumbbell Seated Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Seated Hammer Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Seated Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Seated Hammer Curl variations and alternatives?
Similar exercises include the Alternating Bottle-Weight Hammer Curl, Alternating Dumbbell Hammer Strict Curl, Alternating Dumbbell Seated Hammer Curl and Dumbbell Reverse Bent-Over Fly to Hammer Curl.
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