About this exercise
The seated hammer wrist curl strengthens the forearm muscles through wrist flexion with a neutral grip, building grip strength and forearm thickness.
Dumbbell seated hammer wrist curl
Step by step instructions, muscle activation and variants for the Dumbbell seated hammer wrist curl.
EasyInner forearm
How to Perform
- Sit on a bench holding a dumbbell in each hand with a neutral grip, thumbs pointing up
- Rest your forearms on your thighs with your wrists just past your knees
- Let the dumbbells lower by bending your wrists downward
- Curl the dumbbells up by raising your wrists as far as comfortable
- Keep your forearms still and move only at the wrists
- Slowly lower back down and repeat
Muscle Activation
Primary
Inner forearm
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell seated hammer wrist curl
The Dumbbell seated hammer wrist 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.