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Intermediate
Dumbbell Seated Hammer Curl
4 steps Updated 29/08/2026
Dumbbell Seated Hammer Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Sit upright on a bench with your back on the backrest and feet flat on the floor. Hold a dumbbell in each hand, letting your arms hang down by your sides with your palms facing your body (neutral grip).
- Begin the movement by bending your elbows, curling the dumbbells up towards your shoulders. Your palms should continue to face each other throughout the movement.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height while keeping your elbows close to your body.
- Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Seated Hammer Curl
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