Seated Dumbbell Hammer Curl: Video Tutorial & Exercise Guide
| Workout | Seated Dumbbell Hammer Curl |
| Primary Muscle Group | Biceps |
| Secondary Muscle Group | Forearms |
| Equipment Required | Dumbbell, Bench |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Seated Dumbbell Hammer Curl: Video Tutorial & Exercise Guide
Secondary Muscles Group
Seated Dumbbell Hammer Curl: Step-by-Step Guide
- Step 1: Sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip, palms facing each other. Let your arms hang down at your sides.
- Step 2: Keeping your back straight and core engaged, curl the dumbbells upward toward your shoulders while maintaining a neutral grip (palms facing inward throughout the movement).
- Step 3: Squeeze your biceps and forearms at the top of the movement, ensuring your elbows stay close to your sides.
- Step 4: Slowly lower the dumbbells back to the starting position with control, fully extending your arms at the bottom.
- Step 5: Repeat for the desired number of repetitions while maintaining proper form and control throughout the exercise.
Seated Dumbbell Hammer Curl: Overview
The Seated Dumbbell Hammer Curl is an effective exercise that targets both the biceps and brachialis, helping to build strength and muscle mass in the upper arms. By using a neutral grip, this variation of the curl places extra emphasis on the forearms and brachioradialis, making it a great exercise for overall arm development.
Performing the curl while seated eliminates the potential for using momentum, which helps isolate the biceps and ensures proper muscle engagement throughout the movement.
Seated Dumbbell Hammer Curl: Benefits
The Seated Dumbbell Hammer Curl is highly effective for targeting the brachialis and forearm muscles, contributing to increased arm thickness and strength. It also helps improve grip strength and wrist stability due to the neutral grip used during the movement. This variation can be especially useful for athletes or anyone looking to improve overall arm development and functional strength.
Additionally, the seated position helps prevent the use of body momentum, ensuring better muscle activation and more focused results in the biceps and forearms.
Seated Dumbbell Hammer Curl: Pro Tips & Advanced Techniques
To get the most out of this exercise, focus on slow and controlled movements, especially during the lowering phase to maximize time under tension. Keep your elbows pinned to your sides throughout the curl to avoid engaging your shoulders. For an additional challenge, you can use heavier dumbbells or perform the movement with one arm at a time to increase focus on each bicep.
Seated Dumbbell Hammer Curl: Progression Plan
Beginner
Intermediate
Advanced
Seated Dumbbell Hammer Curl: Frequently Asked Questions (FAQs)
What muscles do Seated Dumbbell Hammer Curls target?
+This exercise primarily targets the brachialis and biceps brachii while also engaging the forearms, particularly the brachioradialis.
Can beginners perform Seated Dumbbell Hammer Curls?
+Yes, beginners can perform this exercise with lighter weights and focus on maintaining proper form before gradually increasing resistance.
How can I make Seated Dumbbell Hammer Curls more challenging?
+To increase difficulty, you can use heavier dumbbells, perform the exercise unilaterally (one arm at a time), or slow down the tempo to increase time under tension.
What are common mistakes to avoid during Seated Dumbbell Hammer Curls?
+Avoid swinging the dumbbells or using momentum to lift the weights. Keep your elbows stationary and focus on slow, controlled movements to engage the biceps fully.
How often should I include Seated Dumbbell Hammer Curls in my routine?
+Incorporate this exercise 1-2 times per week as part of your arm or upper body routine for optimal results in strength and muscle growth.
