Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Seated Hammer Curl Instructions

  1. Set up for the seated hammer curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90-degree angle.
  2. Sit on the end of the bench with your feet out in front of you and your knees together.
  3. Pick the dumbbells up off the floor and let them hang by your sides with a neutral grip. Bend the arms slightly to keep tension on the biceps. This is the starting position for the exercise.
  4. With your back straight and your elbows tucked in at your sides, slowly curl up the dumbbells up as far as possible.
  5. Squeeze the biceps and slowly lower the dumbbells back to the starting position.
  6. Repeat for desired reps.

Seated Hammer Curl Tips

  • Keep your elbows tucked in at your sides.
  • Keep the rep timing slow, and control the weight on the way down.
  • If you're using a flat bench, do not swing back as you curl the weight up. Focus on only allowing your forearms to move.
1 Comment
Posted on: Mon, 12/21/2020 - 20:12

Don't you think 3min rest in-between each rep is too much time for resting the body