Seated Hammer Curls

Exercise Information

  • Alternative Names: Seated dumbbell hammer curl, seated db hammer curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: None
  • Alternative: None

The seated hammer curls are simply the seated variation of the basic hammer curl performed for engaging all the parts of your biceps evenly in a single motion. It is a fairly easy exercise that can be performed at home.

Seated Hammer Curls Exercise Information

  • Alternative Names: Seated dumbbell hammer curl, seated db hammer curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-15 reps each
  • Variations: None
  • Alternative: None

How to do Seated Hammer Curls

Seated Hammer Curls

You can do this exercise by sitting on one end of a flat bench too. The ideal weight for the dumbbells varies from 20 to 40 lbs. For an adjustable bench, set the back support to an angle of 90 degrees. When lifting the weights, make sure to squeeze your biceps hard for it to be effective.

Seated Dumbbell Hammer Curl Tips

  • If you are doing the exercise on a flat bench, avoid swinging backward while curling the dumbbells up.
  • Bend your arms slightly to keep your biceps under tension throughout the movement.

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