Image of Seated Hammer Curl

Seated Hammer Curl

Body Part:
AppStore IconGoogle Play Icon
Get the library in your pocket!


The Seated Hammer Curl is a strength-building exercise primarily targeting the biceps and forearms, with secondary benefits to the shoulders and back. It is suitable for individuals at any fitness level, from beginners to advanced athletes, as it can be easily adjusted for different strength levels. People would want to do this exercise to enhance their upper body strength, improve muscle definition, and support better performance in sports and daily activities that require arm strength.


Step-by-step guide:

  1. Keep your back straight, your feet flat on the floor and your core engaged throughout the exercise.
  2. Slowly lift the dumbbells by curling your elbows while keeping your upper arms still, continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  3. Hold the contracted position for a brief moment as you squeeze your biceps.
  4. Slowly begin to lower the dumbbells back to the starting position in a controlled movement. This completes one repetition.

Exercise Tips:

  • **Correct Grip**: Hold the dumbbells with a neutral grip, palms facing each other. This is the "hammer" position. Ensure your grip is firm but not overly tight to avoid unnecessary strain on your wrists.
  • **Controlled Movement**: When lifting the dumbbells, use your biceps to pull the weights up while keeping your upper arms stationary. The movement should only occur at the elbow joint. One common mistake to avoid is using your back or shoulders to lift the weight, which can lead to injury and less effective targeting of the biceps.
  • **Full Range of Motion**: Lower the weights back down until your arms are fully extended. This ensures you're working through the


Can beginners do the Seated Hammer Curl?

Yes, beginners can do the Seated Hammer Curl exercise. This exercise is suitable for all fitness levels as it is relatively simple and focuses on the biceps and forearms. However, it's important for beginners to start with a lighter weight to ensure proper form and prevent injury. As with any exercise, it's a good idea to have a trainer or experienced individual demonstrate the proper technique first.

What are common variations of the Seated Hammer Curl?

  • Incline Hammer Curl: In this variation, you perform the exercise while seated on an incline bench, which changes the angle of the movement and targets different parts of your biceps.
  • Cross Body Hammer Curl: Here, you curl the dumbbell across your body towards the opposite shoulder, which engages both the biceps and the brachialis muscle.
  • Concentration Hammer Curl: This variation is done while seated with your elbow resting on your inner thigh, focusing the effort on the biceps without the help from other muscles.
  • Alternating Hammer Curl: Instead of lifting both dumbbells at the same time, in this variation you alternate between arms, allowing you to focus on the form and contraction of each rep.

What are good complementing exercises for the Seated Hammer Curl?

  • Concentration Curls: Concentration Curls complement Seated Hammer Curls because they isolate the biceps, allowing for targeted muscle growth and strength increase, which can enhance the effectiveness of the Hammer Curls.
  • Tricep Dips: Tricep Dips are a complementary exercise to Seated Hammer Curls as they work the opposing muscles, the triceps, promoting a balanced and comprehensive upper arm workout.

Related keywords for Seated Hammer Curl:

  • Seated Dumbbell Hammer Curl
  • Bicep workouts with dumbbells
  • Upper arm exercises
  • Seated Hammer Curl technique
  • Dumbbell exercises for biceps
  • Strength training for upper arms
  • Arm toning workouts
  • How to do Seated Hammer Curl
  • Dumbbell Hammer Curl variations
  • Building bicep muscles with Seated Hammer Curl
Share the Seated Hammer Curl!