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Last updated February 2, 2026
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bicepsforearmstriceps
Hammer Curl - Seated (Dumbbell)
Sit upright. Curl both dumbbells with palms facing each other. Keep your elbows at your sides; don't let them drift forward.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
outer bicep / brachialis
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench with your back supported and feet flat on the floor.
- Hold a dumbbell in each hand with your arms at your sides, palms facing each other.
- Step 2Position Your Arms
- Ensure your elbows are close to your torso and your wrists are straight.
- Keep your shoulders relaxed and avoid hunching.
- Step 3Curl the Dumbbells
- Engage your biceps and curl the dumbbells up towards your shoulders.
- Keep your palms facing each other throughout the movement.
- Step 4Squeeze at the Top
- At the top of the curl, squeeze your biceps for a moment.
- Ensure that your elbows remain stationary and close to your body.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position with control.
- Avoid letting the weights drop quickly; maintain tension in your biceps.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
- Focus on controlled movements rather than using momentum.
- Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells on your thighs before standing up.
- Ensure you maintain good posture as you stand.