Seated Hammer Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

Seated Hammer Curls Instruction

  • Set the bench angle at 90-degrees.
  • Be seated in a strong, athletic posture: chest up, core braced, and shoulders pinned back.
  • Maintain the neutral hand position, curl the dumbbells up to roughly above chest level. Your forearms are strongly activated in this curl variation.
  • Thumbs are always pointed to you during the movement.
  • Squeeze your bicep at the top and lower the dumbbells down to the starting position.
  • The eccentric portion is just as important as the concentric with arm development.


  • Avoid shrugging your shoulders during the exercise.
  • Refrain from “swinging” the weight or arching your back excessively.
  • The muscle used first will be used the most. Initiate the movement with your bicep and forearm, not your lower half or shoulder.
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