Exercise guide
Dumbbell Seated Hammer Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
The seated hammer curl uses a neutral grip to target the brachialis and brachioradialis, building thickness in the upper arms and forearms. Performing this seated minimizes lower body momentum, forcing the arms to isolate the load effectively.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit at the end of a flat bench with your feet planted firmly on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip, meaning your palms are facing your torso.
- Let your arms hang straight down at your sides, retracting your shoulder blades and keeping your chest upright.
How to do it
- Exhale as you curl the dumbbells toward your shoulders, maintaining the neutral grip throughout the entire movement.
- Contract your biceps and forearms hard at the top of the movement without letting your elbows drift forward.
- Inhale as you lower the weights back to the starting position using a controlled 2-3 second tempo.
- Complete all repetitions on both arms simultaneously or alternate arms if preferred for better focus.
Form checklist
- Keep your elbows pinned to your ribcage to prevent shoulder involvement.
- Maintain a neutral wrist position; do not let the wrists bend or 'cock' during the lift.
- Ensure your torso remains stationary—avoid leaning back or swinging the weights.
- Fully extend your arms at the bottom of each rep to ensure a full range of motion.
Pro tips
- Squeeze the dumbbell handles as hard as possible to increase neural drive and forearm recruitment.
- Focus on the 'peak' of the contraction by holding the top position for a split second to maximize brachialis engagement.
Make it harder
- Implement a 4-second eccentric (lowering) phase to increase time under tension.
- Pause for 2 seconds at the mid-point (90-degree angle) of the movement on every repetition.
Frequently asked
- What muscles does the dumbbell seated hammer curl work?
- The dumbbell seated hammer curl primarily targets the biceps.
- What equipment do you need for the dumbbell seated hammer curl?
- The dumbbell seated hammer curl uses dumbbell.
- Is the dumbbell seated hammer curl good for beginners?
- The dumbbell seated hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.