Smart Workout Diary

Dumbbell Seated Hammer Curl

The dumbbell seated hammer curl is a seated elbow-flexion exercise performed with a neutral, palms-facing grip. It primarily trains the biceps and brachialis, with meaningful assistance from the forearms. The seated position limits body momentum and supports focused arm-strength and muscle-building training.

Demonstration

Dumbbell Seated Hammer Curl — demonstration 1
Dumbbell Seated Hammer Curl — demonstration 2

Instructions

  1. Set up a bench with the back upright or nearly upright. Sit tall with both feet flat on the floor and hold a dumbbell in each hand at your sides.
  2. Use a neutral grip: keep your palms facing inward, wrists straight, and upper arms close to your torso.
  3. Curl both dumbbells upward by bending your elbows. Keep the upper arms still and raise the weights toward the fronts of your shoulders without rotating your palms.
  4. Pause briefly near the top while keeping your shoulders relaxed and elbows under control.
  5. Lower slowly until your arms are nearly straight, maintaining the neutral grip and avoiding a hard lockout.
  6. Repeat with control. Keep your back against the bench where possible and stop the set if you need to swing your torso or feel sharp pain.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Choose a manageable load. Use a weight that lets you control both the lift and the lowering phase without leaning or swinging.
  2. Keep elbows quiet. Let the forearms move while the upper arms remain close to your sides; do not drive the elbows forward.
  3. Protect the wrists. Maintain a straight, neutral wrist rather than bending it backward or forward around the dumbbell.
  4. Breathe smoothly. Exhale as you curl and inhale as you lower, without holding your breath for long.
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