Dumbbell Seated hammer curl

Dumbbell Seated hammer curl gif

Single-sided

About

This seated curl with a hammer grip works your biceps, forearms, and upper arms.

How to Dumbbell Seated hammer curl

Starting Position

Sit on the bench and hold the dumbbells with a neutral grip.

Proper Form

1. Fix your elbow and lift the dumbbell.

2. Lower it gently.

Breathing Technique

Exhale when you go up, and inhale when you go down.

Precautions

Keep your elbows fixed so they don't sway back and forth.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Dumbbell Seated hammer curl Community

Join the Community →

Dumbbell Seated hammer curl Related Reading

What Actually Matters
Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.
Numbers Don't Lie
Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.
What Actually Matters
The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research
Trap bar deadlift benefits go beyond 'easier on the back.' Here's what posterior-chain research and deadlift RCTs actually say about strength, safety, and power.
What Actually Matters
Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women
Squat vs. leg press: which builds more muscle? When sets and reps are matched, growth is virtually identical — according to a 2025 RCT of 70 trained women.
What Actually Matters
Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis
Full-body or split? For muscle growth and strength, the answer is neither — they're equal, per a 2024 J Strength Cond Res meta-analysis of 14 studies.
Numbers Don't Lie
10 sets per muscle group per week is probably enough — here's the number that actually matters.
Most lifters chase 20+ sets per muscle group. The research says you can grow on far less — and more isn't always better, according to a 2024 Sports Med meta-analysis.

Curious about a Biceps workout plan that includes the Dumbbell Seated hammer curl

Dumbbell Seated hammer curl Alternatives

Barbell Bicep Curl

Chin up

Dumbbell Seated hammer curl

About