Dumbbell Seated Hammer Curl exercise animation (Male)

Dumbbell Seated Hammer Curl

Target muscle
Brachioradialis
Synergist muscles
Biceps Brachii, Brachialis
Equipment
Dumbbell
Body part
Upper Arms
Type
Strength

The dumbbell seated hammer curl is an arm-building exercise that primarily targets the brachioradialis, with the biceps brachii and brachialis assisting. Performed seated with a neutral (palms-facing-in) grip, it builds forearm and arm thickness while the bench removes momentum so each rep stays strict.

How to do the Dumbbell Seated Hammer Curl

  1. 1Sit upright on the end of a flat bench with your feet planted firmly on the floor and a dumbbell in each hand.
  2. 2Let your arms hang straight down at your sides with your palms facing your torso (neutral grip) and your wrists straight.
  3. 3Brace your core and pin your elbows close to your sides; this is your starting position.
  4. 4Keeping your palms facing inward throughout, curl one or both dumbbells upward by bending at the elbow.
  5. 5Raise the dumbbells until they are near the front of your shoulders, squeezing the forearms and biceps at the top.
  6. 6Pause briefly at the top without letting your elbows drift forward.
  7. 7Lower the dumbbells under control back to the fully extended starting position, resisting the weight on the way down.
  8. 8Complete your reps, then set the dumbbells down safely.

Form tips

  • Keep your palms facing each other for the entire set — the neutral grip is what loads the brachioradialis and forearm.
  • Pin your elbows against your sides so the movement happens only at the elbow joint, not the shoulder.
  • Lower the dumbbells slowly (a 2–3 second negative) to keep tension on the muscle and build the arms.
  • Keep your wrists straight and neutral rather than letting them bend, so the load stays on the forearm and elbow flexors.
  • Sit tall against the bench and avoid leaning back to keep the rep strict.

Common mistakes

  • Swinging the torso or using momentum to lift the weight, which shifts work off the brachioradialis and biceps and cheats the rep.
  • Letting the elbows drift forward or flare out, which turns the curl into a partial front raise and reduces tension on the target muscles.
  • Rotating the wrists toward a palms-up position mid-rep, which converts it into a standard curl and takes load off the brachioradialis.
  • Dropping the dumbbells quickly on the way down, wasting the negative and losing most of the muscle-building tension.
  • Choosing a weight so heavy that your wrists bend back, which strains the wrist and breaks the neutral grip.

Frequently asked questions

What muscles does the dumbbell seated hammer curl work?

It primarily works the brachioradialis, the large forearm muscle on the thumb side, with the biceps brachii and brachialis assisting. The neutral grip emphasizes the forearm and the deeper brachialis more than a standard palms-up curl.

What is the difference between a hammer curl and a regular biceps curl?

A hammer curl uses a neutral grip with the palms facing each other, which loads the brachioradialis and brachialis. A regular curl uses a palms-up (supinated) grip that targets the biceps brachii more directly.

Is the seated hammer curl good for beginners?

Yes. Sitting on a bench removes body sway and momentum, so beginners can learn a strict curl and feel the forearm and biceps working with lighter dumbbells before progressing in weight.

Should I curl both arms at once or alternate?

Both work. Curling both dumbbells together is time-efficient, while alternating lets you focus on each arm and often allows a little more weight per side. Pick whichever keeps your form strict.

How many sets and reps should I do?

For arm and forearm growth, 3–4 sets of 8–12 reps with a controlled tempo is a solid default. Choose a weight that lets you keep your elbows pinned and your wrists straight to the last rep.

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