Dumbbell Seated Hammer Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Forearms · Upper Arms

70%

Forearms

30%

Equipment

Dumbbell

Setup / Starting Position

Sit on a bench with your back straight and your feet flat on the floor.
Hold a dumbbell in each hand with your palms facing your torso, elbows tucked in at your sides.

Exercise Position

Keep your back straight and your elbows stationary.
Curl the Dumbbell upwards towards your shoulders, keeping your palms facing each other throughout the movement.

Form & Performance

Contract your biceps at the top of the movement, then lower the Dumbbell back down with control.