Barbell Drag Curl
Forearms·Barbell·Intermediate·Compound
Exercise guide
Seated Dumbbell Hammer Curl
The Seated Dumbbell Hammer Curl targets the biceps and brachialis using a neutral grip while seated to reduce momentum.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Seated Dumbbell Hammer Curl
- 01
Sit upright on a bench holding a dumbbell in each hand.
- 02
Keep your palms facing each other in a neutral grip.
- 03
Let your arms hang fully extended at your sides.
- 04
Curl the dumbbells upward without rotating your wrists.
- 05
Squeeze your arms at the top.
- 06
Lower the dumbbells slowly back to the starting position.
Performance tips
Cues that matter
- Keep your elbows close to your torso
- Avoid swinging or leaning back
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Seated Dumbbell Hammer Curl work?
The Seated Dumbbell Hammer Curl primarily targets the Biceps. Supporting muscles include Forearms, Shoulders.
Is the Seated Dumbbell Hammer Curl a compound or isolation exercise?
The Seated Dumbbell Hammer Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Seated Dumbbell Hammer Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Seated Dumbbell Hammer Curl?
The Seated Dumbbell Hammer Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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