Seated Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Deltoid
• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells
• Flat Bench or Adjustable Bench

Technique

1. Sit on a bench with feet flat and back straight, a dumbbell in each hand.
2. Let the arms hang at your sides with palms facing your body.
3. Curl the dumbbells up toward your shoulders without turning the wrists.
4. Lower slowly until the arms are straight.

Cues

• Keep the thumbs pointing up for the whole rep.
• Keep the elbows pinned at your sides.

Common mistakes

• Swinging the shoulders forward to start the lift.
• Turning the palms up during the curl.

Alternatives

• Hammer Curl
• Incline Hammer Curl
• Cross-Body Hammer Curl