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Dumbbell Seated Hammer Curl
A dumbbell isolation exercise performed with a neutral grip while seated, heavily targeting the brachialis and brachioradialis. Used primarily for building arm thickness and improving grip strength.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Accessory Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Extensors
Biceps
7/10Long Head, Brachialis
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Shorter rest periods promote hypertrophy.
How to Perform
Sit upright on a flat bench holding a dumbbell in each hand with a neutral (hammer) grip, palms facing inward. Keep your back straight, chest up, and arms hanging straight down by your sides.
- Brace your core and keep your elbows tucked tightly at your sides.
- Curl the dumbbells upward by flexing only at the elbow joint.
- Squeeze the muscles firmly at the peak contraction near your shoulders.
- Slowly lower the dumbbells back to the starting position with control.
- Fully extend your arms before beginning the next repetition.
Coaching Tips
Form Cues
- Keep elbows still
- Squeeze the peak
- Control the descent
- Shoulders back
- Full arm extension
Breathing
Inhale as you lower the weights to full extension; exhale forcefully as you curl the dumbbells up and contract.
Tempo
3-0-1
Range of Motion
Move from full elbow extension at the bottom to maximum safe elbow flexion near the shoulder without raising the elbows.
Safety
Safety Notes
- Avoid using excessively heavy weight that compromises form or causes shoulder instability.
- Maintain a stable, upright posture throughout the set to protect the lower back.
Spotting
Not recommended; the lifter can safely drop the dumbbells to the side if needed.
Common Mistakes
- Swinging the torso to generate momentum.
- Letting the elbows drift forward or out to the sides.
- Not achieving full extension at the bottom.
When to Avoid
- Acute elbow or wrist joint pain.
Flexibility Needed
- Full passive elbow extension.
Build Up First
- Basic grip strength.
Also known as
Seated Hammer Curl, Seated Dumbbell Hammer Curl, Hammer Curl Seated
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