Arms / Beginner / Isolation (single joint)

Seated Dumbbell Hammer Curl

A seated curl with a neutral grip that builds the biceps and brachioradialis without body swing.

At a glance

Primary

Biceps, Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Sit on the end of a bench holding a dumbbell in each hand at your sides, palms facing in.
2. Keep your back straight and elbows at your sides.
3. Curl the dumbbells toward your shoulders keeping the neutral grip.
4. Lower slowly to full extension.

Tips

• Do not rock the torso.
• Keep the wrists neutral.

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