Strength

Seated Dumbbell Hammer Curl

The Seated Dumbbell Hammer Curl enhances biceps and forearms' strength. By lifting dumbbells with palms facing each other, it boosts arm strength and defines upper body muscles.
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Seated Dumbbell Hammer Curl instructions
Step-by-step instructions
1
Sit on a flat bench and hold a dumbbell in each hand with your palms facing inward towards your body.
2
Keep your upper arms stationary and bend your elbows to curl the weights towards your shoulders.
3
Avoid leaning back or using your back to help lift the weights. This exercise should focus on your arms.
4
Pause at the top, squeezing your biceps before slowly lowering the weights back to the starting position.
5
Maintain control of the weights throughout the entire movement and repeat for the programmed number of reps.
Sit on a flat bench and hold a dumbbell in each hand with your palms facing inward towards your body.
Keep your upper arms stationary and bend your elbows to curl the weights towards your shoulders.
Avoid leaning back or using your back to help lift the weights. This exercise should focus on your arms.
Pause at the top, squeezing your biceps before slowly lowering the weights back to the starting position.
Maintain control of the weights throughout the entire movement and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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