Seated Hammer Curl (Dumbbell)
Trains the biceps, with help from the forearms. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Seated Hammer Curl (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Seated Hammer Curl (Dumbbell) trains
Technique
How to do the Seated Hammer Curl (Dumbbell)
- Sit upright on a bench with your back on the backrest and feet flat on the floor. Hold a dumbbell in each hand, letting your arms hang down by your sides with your palms facing your body (neutral grip).
- Begin the movement by bending your elbows, curling the dumbbells up towards your shoulders. Your palms should continue to face each other throughout the movement.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height while keeping your elbows close to your body.
- Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back straight and pressed against the bench for stability.
- Avoid swinging the weights or using momentum; focus on a controlled motion.
- Exhale as you lift the dumbbells and inhale as you lower them.
Substitutes
Swap Seated Hammer Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Hammer Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.