# Seated Hammer Curl

URL: https://heatsy.app/ex/seated-hammer-curl

Also known as: Seated Neutral-Grip Dumbbell Curl, Seated Neutral Dumbbell 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](https://heatsy.app/ex/hammer-curl)
- [Incline Hammer Curl](https://heatsy.app/ex/incline-hammer-curl)
- [Cross-Body Hammer Curl](https://heatsy.app/ex/cross-body-hammer-curl)