Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Seated Hammer Curl
The dumbbell seated hammer curl is an isolation exercise targeting the biceps and forearms. It is performed while seated, using a neutral grip (palms facing in) to emphasize the brachialis and brachioradialis muscles.
Step-by-Step Form & Technique
- 1.Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
- 2.Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- 3.Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4.Hold the contracted position for a brief pause as you squeeze your biceps.
- 5.Inhale and slowly begin to lower the dumbbells back to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
Track Dumbbell Seated Hammer Curl in RepEight
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