Seated Dumbbell Hammer Curl

How to Perform the Seated Dumbbell Hammer Curl

Sit on a flat or upright bench with your back against the pad and feet flat on the floor.
Hold a dumbbell in each hand at arm's length by your sides with palms facing your body (neutral grip).
Keep your elbows pinned to your sides and your upper arms stationary throughout the movement.
Curl the dumbbells upward by flexing at the elbows while maintaining the neutral wrist position.
Continue curling until the dumbbells reach shoulder height and you feel a strong contraction in the outer bicep and forearm.
Squeeze briefly at the top, then slowly lower the dumbbells back to the starting position under control.
Repeat for the desired number of repetitions without swinging or letting the elbows drift forward.

Rotating the wrists during the curl

Maintain a strict neutral grip (palms facing each other) throughout the entire range of motion to target the brachialis.

Using body swing to lift heavier weights

Keep your back against the bench and use only your arms to curl the weight.

Rushing through the repetitions

Use a controlled 2-second concentric and 2-3 second eccentric tempo for maximum muscle engagement.

✓Targets the brachialis and brachioradialis for thicker, more complete arm development.
✓The neutral grip is easier on the wrists and elbows compared to supinated curls.
✓Seated position eliminates cheating for more effective muscle isolation.

●Try alternating arms to focus on each side individually and increase time under tension.
●Keep your wrists straight and neutral, not flexed or extended, throughout the movement.
●The hammer grip emphasizes the brachialis, which pushes the bicep up for a thicker arm appearance.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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