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Biceps · Dumbbell · Beginner

How to do Dumbbell Seated Hammer Curl

The dumbbell seated hammer curl is an isolation exercise targeting the biceps and forearms. It is performed while seated, using a neutral grip (palms facing in) to emphasize the brachialis and brachioradialis muscles.

Dumbbell Seated Hammer Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Seated Hammer Curl, step by step

  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

Dumbbell Seated Hammer Curl works your biceps as the main mover, with help from your forearms.

Track Dumbbell Seated Hammer Curl in SPLYT

Dumbbell Seated Hammer Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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