About this exercise
The seated hammer curl targets the biceps and brachialis with a neutral grip, building arm thickness and strengthening the forearms.
Seated hammer curl
Step by step instructions, muscle activation and variants for the Seated hammer curl.
EasyBiceps
How to Perform
- Sit on a bench holding a dumbbell in each hand with a neutral grip, palms facing your body
- Keep your elbows close to your sides and your back straight
- Curl the dumbbells upward toward your shoulders without rotating your wrists
- Squeeze your biceps at the top of the movement
- Slowly lower the dumbbells back to the starting position
- Repeat with control
Muscle Activation
Primary
Biceps
Common Mistakes
Common mistakes content is coming soon.
About the Seated hammer curl
The Seated hammer curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.