Description

The dumbbell seated hammer curl is an exercise that targets the biceps and forearms. It helps in building arm strength and muscle definition.

Starting Position

Sit on a bench with your back straight, shoulders relaxed, and feet flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other), arms extended down by your sides.

Technical Execution

Keeping your elbows locked in place, exhale and curl the weights towards your shoulders in a hammer-like motion. Pause at the top, then slowly lower the weights back to the starting position.

Range of Motion

Ensure a full range of motion by allowing your arms to fully extend at the bottom and bringing the weights as close to your shoulders as possible at the top.

Variations

Variations include performing the hammer curl standing, alternating arms, or using different grip variations to target the muscles from different angles.

Common Mistakes

Common mistakes include using momentum to swing the weights, not maintaining proper form, and not controlling the weight throughout the movement.

Practical Advice

Focus on keeping your elbows close to your sides, engage your core for stability, and use a controlled motion when lifting and lowering the weights.

Additional Notes

It's important to start with light weights to master the form before progressing to heavier weights. This exercise can also be performed standing or with alternating arms.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms